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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 […]

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 […]

Week commencing 01/07/19

Monday Fortifit Power snatch Drills Every 90s x8 3 Power Snatch + 3 OHS WOD 4RFT 8 OHS 16 KBS 24 Tuck Ups 400m run Strength and Conditioning Block A Deadlift x 5 / Face Pulls x12 Block B Strict Press x 5 / Side Plank x35s ES Block C DB reverse lunge x 8 […]

Week commencing 24/06/19

Monday Fortifit Power Clean + Power Jerk Drills Then Every 60s x8 3 T+G Power Clean and Jerks WOD 2:00 On, 1:00 Off x4 11 Burpees to plate 9/7 Cals Max Power Clean and Power Jerks Strength and Conditioning Block A Deadlift x 5 / Wall Slide x12 Block B Strict Press x 5 / […]

Week commencing 17/06/19

Monday Fortifit Power Snatch Drills EMOM x8 3 T+G Power Snatches WOD 4RFT 5 Power Snatches 10 KBS 32/24 15 Cals Strength and Conditioning Block A Deadlift x 6 Birddog x 10 (5 each side) Block B Strict Press x 6 Bent over DB row x 12 Block C Barbell reverse lunge x 8 EL […]

Week commencing 10/06/19

Monday Fortifit Hang Power Clean Drills EMOM x8 3 Hang Power Cleans WOD 4 Rounds 8 Hang Power Cleans 20 KBS 400m run Strength and Conditioning Block A Dedlift x6 Wall Slide x12 Block B Strict Press x6 Banded Row x12 Block C Split Squat x8 EL Single Arm Db Overhead Press x8 EA Deadbugs […]

Week commencing 3/06/19

Monday Fortifit Hang Power Snatch drills EMOM x8 3 Hang Power snatches – nice working weight WOD 3 minutes on 1 minute off x4 6 Hang Power Snatches 10/8 Cals 24 air Squats Strength and Conditioning Block A Dedlift x8 Wall Slide x12 Block B Strict Press x8 Banded Row x12 Block C Split Squat […]

Week commencing 20/05/19

Monday Fortifit 12 min EMOM A. 3 thrusters (starting light and building to heavy set of 3) B. Kip swings x 6-10 WOD Every 4 minutes x 5 8 thrusters (heavy -85%ish) 8-12 Pullups  400m run Strength and Conditioning Block A 12 Minutes: Deadlift x 10 / Plated deadbug x 20 / Palof hold x […]

Week commencing 13/05/19

Monday Fortifit Every 3 minutes x5 6 Clusters 60-70% 8-12 TTB 200/100m run WOD Pairs you go i go 5 round each 100m Dball Carry 8 BBJ 8/6 Cals Strength and Conditioning Block A 12 Minutes: Deadlift x 10 / Banded deadbug x 20 / Side plank x 20-30 secs Block B 10 Minutes: Floor […]

Week Commencing 6/05/19

Monday Fortifit Closed Bank Holiday Tuesday Fortifit Every 90 seconds x 8: (A) Back squat x 5 (B) Single arm row x 8-10 (each arm) WOD 7RFT 7 DB Deadlifts 7 Db Front Squats 7 DB Push Press 7 Burpees Strength and Conditioning Block A 12 Minutes: Front squat x 12 / Plank x 20-30 […]