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Week commencing 22/07/19

Monday

Every 3 mins x5

5 Power Cleans + 5 STOH – choose load

12 Tuck Ups

200m Run

WOD

4RFT

100m Farmers Carry

6 Dball to shoulder

9 OHS 40/30

12/9 Cals

Strength and Conditioning

Block A

Back Squat x 8 / DB Bent Over Row x8

Block B

Push Press x8 / Monster Walks x45s

Block C

Step ups x 8 EL / Pull ups x8 / Plank Rocks x30

Capacity

10 minute AMRAP

200m run/10 cals

20 Plate GTOH

10 Tuck ups

Team Fortitude Barbell

Snatch balance – light = speed 5s 5r 75%

Hang snatch 5s x 3s

70/80% Clean 5s x 5r

75% Clean dead 5s x 5r

75% Pause back squats first 2 reps 5s x 5r

75% Super man hold

45s Barbell upright row 6s 5r

Tuesday

Fortifit

10 Min AMRAP

10 Ring Dips

10 SA DB Row EA

60s Hollow Hold

WOD

AMRAP in 4 minutes

400m run

15 Front Squats 42.5/30

In the remaining time, AMRAP of:

Toes-to Bars

Rest 2 mins x4

Strength and Conditioning

Block A

Bench press x8 /w Seated banded row x15

Block B

Barbell Reverse Lunge x8 EL / YTW x 5 Each

Block C

SA DB Row x10 EA Banded Bridges x15 Pallof Press x10 ES

Capacity

45s on 15s off

Cals, Down ups, KB Swings

Wednesday

Fortifit

Hang power Clean Drills

WOD

For Time Round 1: 30 cals 24 Lunges 18 Push-Ups 12 Hang Power Clean 60/40

Round 2: 25 cals 20 Lunges 15 Push-Ups 10 Front Squat

Round 3: 20 cals 16 Lunges 12 Push-Ups 8 HPC

Round 4: 15 cals 12 Lunges 9 Push-Ups 6 HPC

Round 5: 10 cals 8 Lunges 6 Push-Ups 4 HPC

Round 6: 5 cals 4 Lunges 3 Push-Ups 2 HPC

Strength and Conditioning

Block A

Sumo Deadlift x8 / Banded Facepulls x12

Block B

Strict Press x8 / DB RDL x8

Block C

Pull ups x8/ Deadbugs x20/ KBS x10

Capacity

10 minute AMRAP

Sled push x2L

Slams x15

Plate GTOH x15

Cals x10

Thursday

Fortifit

Front Squat 3-3-3-2-2 2- building

WOD

Pairs – AMRAP in 16 minutes

6 Power Cleans 60/40

20 Synchro Sit-Ups

16 Pull-Ups

20 Synchro DB snatches

Strength and Conditioning

Block A

Double KB Front Squat x8 / Scapula Push up x8

Block B

Floor Press x 8 / KB pullover x12

Block C

Dball to shoulder technique and practice then

EMOM x8

3-5 Dball to shoulder

Capacity

Pairs 7 minutes

10 Synchro Down ups

30 Synchro Plank Rock

200m run together

Team Fortitude Barbell

Muscle snatch 5s x 5r 75%

Snatch dead 5s x 5r 75%

Hang power clean 6s x 3r

70% Jerks 80% 3r x 3s

Good mornings 6s x5r

Bent over row 6s x5r

1.30 rest between each set

Friday

Fortifit

Ascending Reps 12 minutes

1 Snatch 50/35

1 BMU/2 pull-up

2 Snatch

2 BMU/4 Pull-up ….

WOD

Pairs 2RFT

100 cals

50 HSPU

Strength and Conditioning

Block A

Deadlift x 8 / Curl ups x5 ES

Block B

Bench Press x 8 /Banded Bridges x20

Block C

Db Chest Supported Row x 10 / Split squat x 10 EL / Lying Knee Raises x6

Capacity

Coaches pick

Saturday

Team Fortitude Barbell

Back squat 5s x5r 75%

Hang Power snatch 6s x3r

75% Power clean 6s 3r

75% Snatch pulls 5s 5r

75% Superman hold 45s

Plank 45s x 3 rds

1.30 rest between each set

TEAM WOD

Teams of 6 12 Minute AMRAPS on each station

Station A

10 Team Worm GTOH (4 work 2 rest)

12 Team Synchro burpees over the worm

250m row/200m run (3+3)

Station B

12 Rope Climbs

16 Synchro DB snatches

20 Synchro Plate GTOH

Station C

120 Cal Bike (20 each – 3 can work at a time)

20 Synchro heavy Dball to shoulder (3 work 3 rest)

15 Synchro HRPU

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