Monday

Fotifit

Front Squat 5-5-5-3-3

EMOM x10 Min 1 Set of sub max HSPU Min 2 – set of sub max strict pull ups.

WOD

EMOMx16

Min 1 – 10-15 Cal row

Min 2 – 15-20 Wall Balls

Min 3 – 5-10 TTB

Min 4 – 30-45s Hollow hold

Strength And Conditioning

Back Squat x10-8-6 /w Walking inchworms 2L

Half Kneeling Landmine Press x12 /w Banded Deadbugs x10 (x3)

Walking lunges x2L /w Banded Rows x15 (x3)

Capacity – In pairs 10 minutes  20 Plate GTOH 6L OH Carry 12 Tuck Ups

Team Fortitude Barbell

A) Snatch : 75%/2, 80%/2, 85%/2, 90-95%/1-3

B) Clean + Jerk: 75%/1+2, 80%/1+2, 85%/1+1, (90-95%/1+1)x1-3

C) Push Press: 3RM, then -10% for 3 reps 3 sets

D) Back squat: 3RM, then -10% for 3 reps 3 sets

E) Bodybuilding 3×12 + Abs 3×12

Tuesday

Fortifit

EMOM x12 1 Power Clean starting at 70%

3 Rounds

10 Barbell Bent Over rows

10 DB Bench Press

Max Push ups

WOD

8 minute AMRAP

12 Thrusters 42.5/30

8 DB Snatches 25/17.5

100m Run

Strength And Conditioning

RDL x12 /w Box Support holds (x3)

Bent Over rows x8 /w Ring Row Hold max hold (x3)

DB Seated Shoulder Press x8 /w Planche Lean x30s (x3)

Capacity 12 minutes – In pairs 30 Calories, 4L Walking Lunges 30s Plank (together)

Wednesday

Fortifit

Midweek Madness

Every 2 minutes for 32 minutes

1- 20 -30Wall balls

2- 100m OH Plate Carry

3- 5 Burpee Pull ups + 10-15 box jumps

4-90s max cals

Strength And Conditioning

Deadlift x5 /w Push ups x10 (x4)

Front Rack Split Squats x6-8 EL /w Scap Pull Downs x12 /w Plank x30-60s (x3)

Capacity 14 Minutes  1 minute on 1 minute off Bike,Ski,Row,Slams

Thursday

Fortifit

RDL 8-8-8-8

Strict Press x10 /w SA DB Row x8 (x3)

WOD

3 RFT

400m Run

100m Farmers Carry

15 Down ups

Strength And Conditioning

Kettle bell swing x10-15 reps /w Hanging Knee raises x10-15 /w Banded Bridges x15 (x3)

DB Push Press /w Ring Support Pull ups x6 (x4)

Reverse Crunches x8 (x3)

Capacity – in partners alt 6 cals on 6 cals off for 10 minutes

Team Fortitude Barbell

A) Power snatch : 80%2, 85%/2, (90-95%/1)x4 (based off of best power snatch)

B) Power clean + jerk: 80%2, 85%/2, (90-95%/1)x4 (based off of best power clean + jerk)

C) Front squat: 2RM, then -10% for 2 reps 3 sets

D) Clean pull : (105%/2)x2, (105%/1)x3

Friday

Fortifit

EMOM x12

Min 1  Bulgarian Split squats x6 (Each Leg)

Min 2 – Push Press x6

WOD 1

3 Rounds 3 minutes on 1 minute off

4 HSPU

8 OHS 42.5/30

12 KBS 24/16

 WOD 2

On a 10 Min timer 30s on 30s off Cals Bike/Ski/Row

Strength And Conditioning

Front Squat x8 /w Prone Raises x15 (x3)

SA Db Row x10 /w Scap Pull Downs x12 (x3)

Ring Plank hold max hold /w Floor Press x8 (x3)

Capacity – Prowler relay – 10 minutes

Saturday

Team Fortitude Barbell

A) Snatch: 5-6 singles starting at 85% increasing as sets progress

B) Clean + Jerk: 5-6 singles starting at 85% increasing as sets progress

C) Front squat: 1RM then -10% for  2 reps 3 sets

D) Bodybuilding 3×12 +Abs 3×12

Team WOD

Teams of 4

Part A – On a 12 minute timer alternate 1 min on 1 min off For cals On Bike Ski Row

Part B

For time

100 Burpee check in

Then 3 rounds

10 Synchro Goblet Squats

60 TTB

10 Synchro Sit ups

60 Hang cleans 50/35

Check out 1600m run

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