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Week commencing 29/07/19

Monday

Fortifit

Every 2 minutes x6

3 Snatches

6 OHS

12 Push Ups

WOD

4RFT

10 OHS 50/35

50 Double Unders

12 Cals

Strength and Conditioning

Block A

Back Squat x 12 / DB Bent Over Row x12

Block B

Push Press x12 / Monster Walks x45s

Block C

Step ups x 8 EL / Pull ups x10 / Plank Rocks x30

Capacity

10 minute AMRAP

200m run/10 cals

20 Slams

15 Empty Bar thrusters

Team Fortitude Barbell

Muscle snatch 6s x 4r 80%

Snatch dead 6s x 4r

80% Hang power clean 5s x 2r

80% Jerks 80% 3r x 3s

Good mornings 6s x5r

Bent over row 6s x5r

1.30 rest between each set

Tuesday

Fortifit

EMOM x10

1- Strict Pull-ups x4-8

2- DB Bench Press x8

WOD

3RFT

800m run

15 Hang Power Cleans 50/35

12 Pull-ups/8 CTB

Strength and Conditioning

Block A

Bench press x12 /w Seated banded row x15

Block B

Barbell Reverse Lunge x10 EL / YTW x 5 Each

Block C

SA DB Row x10 EA Banded Bridges x20 Pallof Press x10 ES

Capacity

60s on 20s off Cals, Down ups, KB Swings

Wednesday

Fortifit

WOD

2RFT For Time

30 Cals

30 DB Snatches

30 Toes-to-Bars

30 Deadlifts 85/60

30 Burpee Box Jumps (24/20 in)

30 Double Unders

100m Farmers Carry

200m Run

Strength and Conditioning

Block A

Sumo Deadlift x12 / Banded Facepulls x12

Block B

Strict Press x12 / DB RDL x12

Block C

Pull ups x12/ Deadbugs x20/ KBS x10

Capacity

10 minute AMRAP

Sled push x2L

Striaght Arm hold x40s

Cals x12

Thursday

Fortifit

Ascending reps 12 minutes

1,2,3,4 ,2,4,6,8 ,3,6,9,12… Dball to shoulder, Strict Pull-ups, DB STOH, Tuck Ups

WOD

‘Sam’ AMRAP in 12 minutes

6 Power Cleans 60/42.5

22 Sit-Ups

10 Pull-Ups

16 Wall Ball Shots

Strength and Conditioning

Block A

Double KB Front Squat x12 / Push up x12

Block B

Floor Press x 12 / 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

15 synchro KBS

200m run together

Team Fortitude Barbell

Muscle snatch 6s x 4r 80%

Snatch dead 6s x 4r 80%

Hang power clean 5s x 2r 80%

Jerks 80% 3r x 3s

Good mornings 6s x5r

Bent over row 6s x5r

1.30 rest between each set

Friday

Fortifit

BMU/Kipping Skill work

WOD

‘Dorie’ AMRAP (with a Partner) in 20 minutes

Buy In: 200m Dball Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 Kettlebell Swings 24/16 10 Burpees 5 Ground-to-Overheads (40/30)

Partner B performs: Max Wall Balls Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Strength and Conditioning

Block A

Deadlift x 12 / Curl ups x5 ES

Block B

Bench Press x 12 /Banded Bridges x20

Block C

Db Chest Supported Row x 12 / Split squat x 12 EL / Lying Knee Raises x6

Capacity

Coaches pick

Saturday Fortifest 

 

 

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