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Week commencing 08/07/19

Monday

Fortifit

Power Clean drills then

Every 90s x8

3 Power Cleans

WOD

3 rounds 4 Min AMRAP 60s rest

15/12 Cals

12 Wall Balls

12 DB snatches

6 Dball to Shoulder

Strength and Conditioning

Block A

Deadlift x 3 / Banded Row x20

Block B

Strict Press x 3 / Side Plank x35s ES

Block C

DB reverse lunge x 8 EL / Press-up x15 / Hanging Knee Raise x12

Capacity

Ascending reps of Plate GTOH,

Cals

100m run.

4,4,4,8,8,8,12,12,12 etc. AMRAP

Team Fortitude Barbell

Snatch from hip 6s x 1r 50-60%

Snatch Pull + Snatch  working 85%++ 6 / 8 sets

Warm up 50%

Clean & Jerk working up 85% ++ 6/8s

Clean deadlift 3 x5r

Back squat heavy triple

-15% 3s x3r

Tuesday

Fortifit

Every 2 minutes x6

T+G Deadlifts 8-6-4-2-2-1(if feeling good)

WOD

4 rounds Max unbroken

Pull-ups/CTB

15 Cals

15 Tuck Ups

200m run –

rest 2 minutes and repeat

Strength and Conditioning

Block A

Back Squat x 3 / DB Bench Press x 12

Block B

Barbell Bent Over Row x 5 / YTW x 5 Each

Block C

SA DB Row x10 EA Banded Bridges x15 Bent Hollow Hold x45s

Capacity

Team of 3

15 Synchronised Plate GTOH

30 Empty Bar Thrusters

45 Cals

Wednesday

Fortifit

WOD

6 Rounds for Time

5 Devils Press

10 Pull-Ups

15/20 Cals

20 Plate Lunges

25 Sit-Ups

Strength and Conditioning

Block A

Barbell Reverse lunge x 5 EL / KB Swing x 15

Block B

DB Bench Press x 3 / Box support Hold x30-45s

Block C

Pull ups x 5 / OH DB press x 8 / Deadbugs x20

Capacity

8 Min AMRAP

200m run

15 Cals

12 Hanging Keee raises/Tuck Ups

9 Plate GTOH

Thursday

Fortifit

Front Squat 5-5-5-3-3 3- building

WOD

Pairs Alt exercise – 12 min Amrap 3-6-9-12. . .

Burpee Box Jump Overs

Dumbbell Snatch

partner A does

3 BBJ + 3 DB snatch

Partner B does

3 BBJ + 3 DB Snatch .. 6,6,9,9…

Strength and Conditioning

Block A

RDL x 3 / Wall Slide x15

Block B

Floor Press x 3 / YTW x5 Each

Block C

EMOM x 9 /Striaght arm hold x 40 s

Banded Bridges x40s

Banded Deadbug x16-20

Capacity

Pairs – Partner A

200m run

Partner B completes

8 Slams + 8 Plate GTOH

Team Fortitude Barbell

Snatch working 85%++kgs 6/8s

Clean from hip 6s X 1r% 50-60%

Clean pull + clean 85%++kgs 6/8s

Snatch deadlift 3s x5r

Front squat heavy triple

-15% 3s x 3r

Friday

Fortifit

BMU/Pull-up/TTB mechanics

WOD

For Time

45 Double-Unders

21 Toes-to-Bars

21 Handstand Push-Ups

Rest 90s

45 Double-Unders

15 Toes-to-Bars

15 Handstand Push-Ups

Rest 90s

45 Double-Unders

9 Toes-to-Bars

9 Handstand Push-Ups

Strength and Conditioning

Block A

Deadlift x 3 / Banded Lat Pull down x15

Block B

Bench Press x 3 / Thoracic Rotations x10 ES

Block C

Db Chest Supported Row x 15

Split squat x 12 EL

Bent Hollow Hold x45s

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Snatch work up to heavy single

Clean + front squat + jerk + jerk

OHS work up to heavy set ++kgs 6/8s

Clean deadlift 5rx5s

Strict press 5r x5s

Bent over row 5r x5s

RPE 8

TEAM WOD

Teams of 3RFT

90 Wall Balls

60 Pull Ups

15 Synchronised Plate GTOH

3RFT

30 Tyre Flips

30 Dball To Shoulder

30 Double Unders Each

 

 

 

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