fbpx

Week Commencing 5/08/2019

Monday

Fortifit

Every 2:00 x8

12/8 cals

4-8 Strict Pull-ups

1 Power Clean – building

WOD

EMOM x12

1- 45s Rope Clmib/Kipping Pull-up work

2- 16 OH Plate Lunges

3- 60s max cals

4- rest

Strength and Conditioning

Block A

Back Squat x 10 / DB Bent Over Row x10

Block B

Push Press x10 / Monster Walks x45s

Block C

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

Capacity

10 minute AMRAP

15 Plate GTOH

12 Hanging Knee Raises

9 Cals

Team Fortitude Barbell

Snatch balance – light = speed 6s 3r

85% Hang snatch 5s x 2s

75/80% Clean 4s x 3r

85% Clean dead 4s x 3r

85% Pause back squats first 2 reps 5s x 3r

3 rds

Barbell upright row  x5

Bent Hollow Hold x60s

Tuesday

Fortifit

EMOM x10

1 4-10 Strict HSPU

2- 8 Db Bent over rows

WOD

AMRAP in 20 minutes

18 Wall Balls

18 Kettlebell Swings 32/24

18 Burpees

400m run

Strength and Conditioning

Block A

Bench press x10 /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 Lying Leg raise x6

Capacity

90s on 30s off

Cals, 5+5 down ups + Plate GTOH

Wednesday

Fortifit

WOD

6RFT

400m Run

5 Heavy Dball to shoulder

15 Overhead Squats 40/30

15 Cals

Strength and Conditioning

Block A

Sumo Deadlift x10 / Banded Facepulls x12

Block B

Strict Press x10 / DB RDL x10

Block C

Pull ups x10/ Deadbugs x20/ KBS x10

Capacity

10 minute AMRAP

Sled push x2L

Cals x15

Tuck ups x10

Thursday

Fortifit

1-1-1-1-1 Front Squat (test)

WOD

Pairs – 90s on 60s off x 3 of each

A- Dball to shoulder rep for rep

B -10 Synchro DB snatches + Max Syncrho Down Ups

C – 16 Pull-ups + Max Synchro DB Front Squats

Strength and Conditioning

Block A

Double KB Front Squat x10 / Push up x10

Block B

Floor Press x 10 / KB pullover x12

Block C

Ring row x15 Bent Hollow Hold x45s Monster Walks x45s

Capacity

Pairs 7 minutes

30 Cal Check in,

30 Synchro Plate GTOH

20 Down Ups

200m run together

Team Fortitude Barbell

Muscle snatch 4s x 3r

80/85% Snatch deadlift + Snatch 4s x 2r

80% Hang power clean 4s x 2r

80% Jerks 5s x 2r

3r

80% Good mornings 6s x5r

Bent over row 6s x5r

Friday

Fortifit

3×10 min AMRAPS /w 3 mins between sets

WOD

AMRAP A

10 DB Front Squats

75 Double Unders

15 Cals

AMRAP B

15 Russian KBS 32/24

15 Tuck Ups

200m Run

AMRAP C

10 Power Clean and Jerk

15 Wall Balls

100m Dball Carry

Strength and Conditioning

Block A

Deadlift x 10 / Curl ups x5 ES

Block B

Bench Press x 10 /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

Muscle Snatch 3×3 -50-60%

85- 95% Hang snatch 5s x 2r

80% Clean 5s 2r

85- 95% Clean dead 5s 2r

85- 95% Pause back squats first 2 reps 5s 2r

3 rds

DB Strict press x10

Banded Bridges x20

Team Wod

Teams of 4

Part A

100 Cal Ski (1 work 3 rest) then 3r 40 TTB (2 work 2 rest but not synchro) 20 KBS (2 work 2 rest)  20 Synchro Down ups (all work)

Part B

160 Cal row Row (1 work 3 rest) then 4 rounds 12 Synchro Dball to shoulder (2 work 2 rest) 20 Synchro Sit-ups (all 4 synchro)

Part C

1km Run together  then 4r  40 Worm Squats 200m Worm Carry/Run

 

Leave a Reply

%d bloggers like this: