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

Split Squats x8 EL /w Scap Pull downs x12


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




EMOM x10  1 Hang clean + 2 Jerks

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



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.



Mid week madness

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

/w banded hollow hold x30s


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


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



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


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



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

Every 90s x6 2 Push Press start at 70%


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


Team Fortitude Barbell

Team WOD

Part A


‘Team ‘Whitten’


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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