Monday

Closed for Bank Holiday

Tuesday

Fortifit

EMOMx 10  2 Split Jerks Start at 60%

3 rounds  DB Push Press x 8 Single Arm DB row x8 Hanging Knee Raises x12

WOD

2 mins on 30s off x5 8 Hang Power Cleans 50/35, 8 Bar hop burpees, 8 KBS 24/16

Strength and Conditioning

Back Squat x6 /w SA DB Row x10 (x4)

Ring Row x8 /w Walking Lunges x2L(x3)

Banded crunches x10  /w Bent Hollow hold x30s (x3)

Pairs 45s on 45s off Alt Cals and Plank x5

Wednesday

Fortifit

‘Mid-week madness’

Part A – 3 minutes work 1 minute rest x4

200m Run check in then AMRAP 10 DB Thrusters 25/20 20 Down Ups

Part B 90s on 90s off x6 Max cals alt between bike ski row

Strength and Conditioning

Deadlift x5 /w Farmers Carry x100m (x4)

Ring support Pull ups x4-6 /w DB Strict Press x8 (x3)

Tuck ups x12 (x3)

Capacity – 1 min Bike 1 min Row 1 min Ski 1 Min Slam Balls 1 min rest x2

Thursday

Fortifit

Back Squat 8-6-3

EMOM x10

Min 1 Sub max TTB

Min 2 – Double KB Front Rack Squats x8

WOD

5RFT 100m Farmers Carry, 10 DB Push Press 20/15, 15 box jumps

Strength and Conditioning

Split Squats x8 (each side) /w Floor Press x8 (x3)

Bent Over Rows x10 /w Push ups x8 (x4)

Reverse crunches x8 /w Suitcase carry x50m (x3)

Capacity – 3 rounds 12 inchworms 50m OH plate carry 15 Hanging knee raises

Team Fortitude Barbell

Snatch:  Work up to a maximum single. Allow yourself no more than 3 attempts at any weight.

Clean + Jerk:  Work up to a maximum single. Allow yourself no more than 3 attempts at any weight.

Front squat: 4×2@90%

2xBB +Abs 3×8

Friday

Fortifit

Deadlift 4-4-4-4 /w Sub max set of Pull ups between each set

DB Strict Press 3×8

WOD

EMOM x18

Min 1 – 15-20 Wall Balls

Min 2- 10-15 Down ups

Min 3- 10-15 Cals

Strength and Conditioning

Back Squat x10-8-6-4 /w Half Kneeling shoulder Press x10

RDL x8 /w Banded Crunches x12 (x4)

Capacity – Pairs 16 minutes 20 cals 100m Farmers Carry 20 cals 20 Plate GTOH

Saturday

Team Fortitude Barbell

Snatch : 75%/2, 80%/2, (85-90%/1)x2-3

Clean + jerk: 75%/2, 80%/2, (85-90%/1)x2-3

C) Push press: Work up to a 3RM then -10%  3×3

D) Back squat: Work up to a 3RM then -10%  3×3

Team WOD

Teams of 4

Part A – Pair up in your team

Complete as a pair 3 rounds at each station, you can only move station once your other team members are also finished at their station

Station 1

20 Cals

30 Wall Balls

15 Synchro Down Ups

Station 2

20 cals

30 Box Jumps

15 Synchro Plate GTOH

Part B

For time

1600m Run

800m Farmers Carry

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