Blog & Programming

WEEK COMMENCING 16/04/18

Monday Fortifit Every 2:30 minutes x6 2 Cleans + 3 Front Squats (building) + 60s Bent Hollow Hold WOD Team of 3 10 rounds each for time 10/8 Cal Bike 10 Box Jump Overs 8 DB snatches Strength and Conditioning Tempo Back Squat, 2s down 2s pause x8 /w Banded Bridges x20 (x3) Tempo DB … Continue reading WEEK COMMENCING 16/04/18

WEEK COMMENCING 09/04/18

Monday Fortifit Every 2:30 minutes x6 1 Clean + 3 Front Squats (building) + 15 V-ups WOD 12 Rounds each for time 30 Double Unders 15 Wall Balls  Strength and Conditioning Tempo Back Squat, 3s down 1s pause x10 /w Banded Bridges x20 (x3) Tempo DB Bench Press x10 (3s down 1s pause) /w Ring … Continue reading WEEK COMMENCING 09/04/18

Week Commencing 2/04/18

Monday Fortifit W/up Every 90s x4 1- 8 Empty bar front squats + 12 Spider hips + Max Slams 2- 45s cals + 6 inchworms Every 90s x10 1- 6 Front Squats /w 3s pause each rep (same or +KGs) 2- 50s Double Unders WOD 12 Rounds each for time 8 DB Thrusters 10 Burpee … Continue reading Week Commencing 2/04/18

WEEK COMMENCING 19/03/18

Monday Fortifit w/up Every 90s x4 1- 6 Empty bar front squats + 12 Spider hips 2- 45s cals + 6 inchworms Every 90s x10 1- 3 Front Squats /w 3s pause each rep (same or +KGs) 2-5 Floor Press + 10 v-ups WOD 6 rounds each for time 10/8 cal bike 8 HSPU 30 … Continue reading WEEK COMMENCING 19/03/18

Week Commencing 12/03/18

Monday Fortifit W/up EMOM x6 1- 5 Cals + 10 Air Squats 2- 10 Slams + 10 Spider Hips EMOM x16 1- 4 Front Squat (same or +KGs) 2- 35s Max Double Unders WOD Pairs 8 Rounds each for time 6 Thrusters 50/35 9 KBS 32/24 12 situps Strength and Conditioning Sumo Deadlift x5 /w … Continue reading Week Commencing 12/03/18

Week Commencing 26/02/18

Monday Fortifit W/up EMOM x8 1- 30s Monster Walks +8-10 Air Squats 2- 6-10 Cals EMOM x16 1- Front Squat x4 (+kg on last week) 2- 5 DB Floor Press + 10 tuck ups WOD 6 Rounds each for time 8 BBJO 8 TTB 10/8 Cals Strength and Conditioning Sumo Deadlift x6 /w Floor Press … Continue reading Week Commencing 26/02/18

Week Commencing 19/02/18

Monday Fortifit W/up EMOM x8 1 - 16 Plank Rocks + 6 Inchwroms 2- 6-10 Cals EMOM x16 1- Front squat x4 2- Floor Press x6   WOD Pairs 5 rounds each for time 6 Squat Cleans 60/40 8 TTB 30 Double unders Strength and Conditioning Sumo Deadlift x6 /w Floor Press x8 (x4) Tempo … Continue reading Week Commencing 19/02/18

Week Commencing 12/02/18

Monday Fortifit W/up EMOM x10 1- 6-10 cals 2- 3 inchworms + 5 goblet Squats Strength + Skill Every 3 minutes x5 6 Front squats @70-75% 45s Max Double Unders/Practice WOD   Pairs 5 rounds each for time 10 Thrusters 42.5/30 8 Pull-Ups 10 DB Power Cleans 22.5/15   Strength and Conditioning Test - Sumo … Continue reading Week Commencing 12/02/18

Week Commencing 05/02/17

Monday Fortifit   Every 90s x10 1- Back Squat x5 - 70-80% 2- Double Unders/Double under Practice x45s WOD Pairs 16 Minute AMRAP 10 HSPU 20 OHS /Front Squat 42.5/30 30 DB Power Cleans 40 Cals   Strength and Conditioning Sumo Deadlift x 8 /w Floor Press x10 (x4) Tempo Goblet Squat x10 /w SA … Continue reading Week Commencing 05/02/17