Monday

Fortifit

Back Squat 5-5-3-3-1

RDL 8-8-8

WOD

4 Rounds 10 DB Push Press 20 Goblet Squats 32/24 400m run 60s rest between efforts

Strength and Conditioning

Back Squat x8 w Push ups x8 (x4)

Ring Support Pull-ups x6-8  /w Banded bridges x15 (x4)

Banded Plank Reverse Walks /w Banded Hollow hold x30s (x3)

Capacity – Pairs 10 minutes

30 cals 20 Plate GTOH 10 Inchworms

Team Fortitude Barbell

Snatch: 50%/4, 60%/3, (70%/2)x2, 80%/2, 85%/1, (90%/1)x3

Power Clean with, no contact + push press: (90%/3+2)x3 based off of best push press

Snatch pull : 95%/4, (105%/4)x4 With slow eccentric 5 seconds down

Front squat: Add 2-3% over last weeks top set of 5 with a pause on the first rep then -8-12% for 5 reps 4 sets

Tuesday

Fortifit

Every 90s x8

2 Cleans + Jerk start at 60%

EMOM x8 Min 1 – Sub Max TTB Min 2 – DB Floor Press x8

WOD

Partners 16 minute AMRAP

50 cals 40 Pull ups 30 KBS 20 Box Jump Overs

Strength and Conditioning

Db Step Ups x8 EL /w Single Leg bridges x10 EL (x4)

Strict press /w Ring row/pull up (x3)

Lying knee raises x12 /w Pallof Press x10 (x3)

Capacity  1 min tuck ups 1 min inchworms 1 min cals 1 min rest x3

Wednesday

Fortifit

Part A – Every 4 minute x 16 minutes

1- 25 KBS 32/24 + Max Cals

2- 2-3 Rounds of Cindy

Part B – Partners 20 minute AMRAP

20 Db thrusters 40 Down ups 60 Wall Balls 200m Farmers Carry

Strength and Conditioning

Split Squats x12 (each side) /w DB Floor Press x10 (x3)

Ring support pull ups x6 /w Scap pull downs x12 (x4)

Tuck ups x12 /w Plank hold x30s (x3)

Capacity – 45s on 45s off x 8  Alt Bike Ski Row

Thursday

Fortifit

Every 90s x6 Push Press x4 –  Building up

EMOM x10

Min 1 8 Single Leg Bridges EL

Min 2 – Sub max HSPU

WOD

2RFT 40 cals 20 Burpee to plate 100m Med ball run

Strength and Conditioning

RDL x6 /w Suitcase carry x100m(x4)

DB Lunges x8 EL /w Tuck ups x10(x3)

SA DB Rows x8 EA /w Pallof Press x10 ES (x3)

Capacity 5 rounds 100m Farmers Carry 10 Cals

Team Fortitude Barbell

Clean + Jerk: 55%/3+3, 65%/3+3, 75%/2+2, 80%2+1, 85%2+1, (90%/1+1)x3

Snatch with no hook no feet:  50%/4, 55%/3, 65%/2, 75%/2, 80%/2 then up to a top single

Back squat: (75%/6)x5 with slow eccentric 6 seconds down

1xBB + 1 Ab 3×12

Friday

Fortifit

Front squats 8-6-4 /w Single arm Strict Press x6

Floor Press 8-6-4 /w Tuck ups x12

WOD

Partners Round for round 12 minutes

6 Power cleans 60/40 12 KB snatches

Strength and Conditioning

Deadlift x8, /w Deadbugs x20 (x3)

Single KB Front rack Lunges x5 EL /w Banded GluteBridges x15 (x3)

Ring Fall-out x8 /w Planche Lean x30-45s (x3)

Capacity 60s on 60s off Tyres Prowler Cals Tuck ups x2

Saturday

Team Fortitude Barbell

Muscle snatch : (40-50%/2)x3

Jerk behind the head: 50%/4, 60%/3, 75%/2, 80%/2, 85%/2, (90%/1)x3

Clean Pull : 95%/4, (100%/4)x3 With slow lowering (5 sec down)

2x BB + 1 Ab 3×12

 

Team WOD

Teams of 3

Part A

Perform the following on a running timer

3 Minutes max Pull-Ups

3 minutes max Wall Balls

3 minutes max Box Jump Overs

3 minutes max STOH 50/35

3 Minutes max TTB

Part B

20 Minute AMRAP

600m Plate Run 20/15

30 Power Cleans 50/35

60 Cals

90 Air squats

 

 

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