Monday

Fortifit

Front Squat 3-3-3-3 /w Seated DB Press x12 between each set.

Split Squats x8 EL /w Scap Pull downs x12

WOD

Partners – 1 min on 1 min off  for 16 minutes

AMRAP – 20 Cals, 10 HSPU, 10 BBJ

 

Strength and Conditioning

Back Squat x12 w Ring Support Pull Ups x6-8 (x4)

Bent over Row /w Banded Crunches x12 (x3)

DB Push Press x12 (x3)

Capacity – Pairs 12 minutes 20 cals 100m Farmers Carry

Team Fortitude Barbell

 

Tuesday

Fortifit

EMOM x10  1 Hang clean + 2 Jerks

3 rounds Pendally row x10 Ring dips x6-10 Tuck ups x15

WOD

3RFT

20 DB snatches, 10 Pull Ups, 50 Double Unders

Strength and Conditioning

RDL x12 /w Banded Face Pulls x12 (x4)

DB Step ups x8 EL /w Planche Hold x45s (x3)

Ring Rows x8 /w Hanging Knee Raises/Lying Knee Riases x12 (x3)

Capacity 10 Minutes in pairs

12 calories on any equipment 100m Overhead Plate Carry and 30s Plank between each.

Wednesday

Fortifit

Mid week madness

3x Max HSPU/HS Hold/Wall Climb/Wall climb hold

/w banded hollow hold x30s

WOD 1

10 minute amrap 5 CTB Pull-ups 2L DB Walking Lunges 10 Tuck ups

WOD 2

Partners 16 Minute timer, work on a you go i go format for each movement.

10 cals, 8 down ups, 10 wall Balls

Strength and Conditioning

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

Ring support pull ups x6 /w Push ups x8 (x4)

Reverse crunches /w Suitcase carry x50m (x3)

Capacity – 3 rounds 10 inchworms 10 Tuck Ups 10 Kettlebell Swings

Thursday

Fortifit

EMOM x10

Min 1 – 5x Front Rack Lunges EL

Min 2 – DB Push Press x10

EMOM x12

Min 1 Bar M/U – CTB – P/U

Min 2- 30-45s Hollow Hold

WOD

In partners 1 round on 1 round off for 12 minutes

8 TTB 16 KBS 24/16

Strength and Conditioning

Db walking lunges x 2L/w Bar Hang x30s (x4)

Strict press x10  /w Ring row/Pull up x6-12 (x3)

Lying knee raises x12 /w Palloff Press x12 (x3)

Team Fortitude Barbell

Friday

Fortifit

Back Squat 8-8-8-8 /w SA DB Row x8 EA

Every 90s x6 2 Push Press start at 70%

WOD

Every 90s x9

1- 5 Clusters 50/35 + 10-15 HRPU

2- 100m Farmers Carry

3- 200m run + 5-10 Down Ups

Strength and Conditioning

Deadlift x8, Goblet squats x12 (x3)

Prone Raises x12, DB Push press x12 (x4)

Banded Crunches x12, Bent over Rows x12m (x3)

Capacity –  60s on 60s off

Farmers, Ski, Bike x2

Saturday

Team Fortitude Barbell

Team WOD

Part A

 

‘Team ‘Whitten’

5 RFT

24 Kettlebell swings 32/24

24 Box jump 24/20

Run 600 meters

24 Burpees

24 Wall ball shots

Part B

6 Minute AMRAP OH Plate Carry

 

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