Monday

Fortifit

Deadlift 8-8-6-6-6

DB Step ups x10 EL /w Reverse Crunches x10 (x3)

WOD

EMOM x12

Min 1 6-10 BBJ

Min 2  10-15 KBS

Min 3 8-12 Cal Ski Erg

Min 4 8-15 TTB

Strength and Conditioning

Single KB Front Rack Split Squat x8 EL /w Banded bridges x15 (x3)

DB Push Press x10 /w Hanging Knee Raise x10 (x3)

Ring Support Pull ups x6 /w Plank x30-60s (x3)

Capacity

Partners Ascending cals for 12 minutes

Performed on a  you go, i go basis

5-10-15-20 … cals. Alternate Bike,Ski row

Team Fortitude Barbell

Tuesday

Fortifit

EMOM x10 2 Power Cleans start at 60% and build up

SA Db Rows x8 (Each Arm) /w Single Arm KB Strict Press x8 (Each Arm) /w 100m Farmers Carry (x3)

WOD

7 Minute AMRAP

5 Deadlifts 100/80

10 Bar Hop burpees

15 Air Squats

Strength and Conditioning

Deadlift x5 /w Hollow Hold x30-45s  (x4)

Ring Rows x8-12 /w Box Front Support Hold x max hold (x3)

Reverse Crunches x8 /w Plank to push up x10 (x3)

Capacity –

Partners 10 minute timer

5 Cals Each

5 Inchworms Each

50m Overhead carry Each

Wednesday

Fortifit

‘Mid-week madness’

WOD 1

Every 8 minutes for 24 Minutes

A-

6 Minute Amrap

5 Strict Chin Ups

2L  Front Rack Walking Lunges

10 Down ups

B –

7 minute AMRAP

10 Push ups

15 KBS

200m Run

C-

In partners for 8 minutes 10 cals on 10 cals off

Alternate between Bike,Row,Ski

WOD 2

Split into pairs

6 minute AMRAP Farmers Carries one person working at a time

Strength and Conditioning

Back Squat x6 /w DB Floor Press x6-8 (x4)

Split Squats x 6-8 /w Bent Over Rows x10 (x3)

Banded Lat Pull down x15/w Prone raises x12 (x3)

Capacity  3 rounds

20 Plate GTOH

15 Inchworms

30-60s Plank

Thursday

Fortifit

Front Squat 8-6-4

Push Press 8-8-8

WOD

EMOM x12

Min 1 – 5-10 Pull ups

Min 2 – 5-10 HSPU

Min 3- Max Burpees

Min 4 – Rest

Strength and Conditioning

RDL x10 /w Walking Lunge x 2L (x3)

Push up x12 /Banded scapula downs x12 /w Overhead Plate carry x100m (x3)

Hanging Knee Raises x10-15 /w SA DB row x10 (x3)

Capacity

45s on 45s off

Bike, Row, Ski

x3 on each

Team Fortitude Barbell

Friday

Fortifit

EMOM x12

Min – 1 BB Front Rack Lunges x6 (each leg)

Min 2 – DB Floor Press x10

EMOM x12

Min 1 – 5-10 TTB

Min 2 – 30-50 Double Unders

Min 3 – 8-10 Overhead squats 42.5/30

Min 4 – 6-10 Ring dips/ 30s Front Support hold

Partners 15 minutes

Ascending Reps 6-12-18

Cals on Bike, Row, Ski

Box jump Overs

Hand Release Push Ups

Strength and Conditioning

Double KB Front Rack Squats x8 /w Banded Bridges x15 /w Hanging Knee Raises x12  (x4)

Push Press x8 /w Bent hollow hold x30-45s (x3)

Standing Pallof Press x12/w Plank Walks x30-45s (x3)

Capacity

30s 30s off x 4 on each station

Bike

Ski

Tyres

Tuck ups

Saturday

Team Fortitude Barbell

Team WOD

In teams of 3

(45 minute cap)

120-100-80-60-40-20

Assault Bike

Ski

Double Unders

Air Squats

– 30 Burpee Box Jump Overs after each movement

 

 

 

 

 

 

 

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