Monday

Fortifit

Deadlift 5-3-1

10 min AMRAP

5 Pull-Ups 2L walking Lunges 10 Push Ups

WOD

8 Minute AMRAP

10 Burpee to plate 20 Hang Power Cleans 45/30 30 Double Unders

Strength and Conditioning

Back Squat x8 /w Strict DB Press x8 (x3)

Single KB Front Rack Step Ups x6 EL /w SA DB Row x8 (x3)

Banded Plank Reverse Walks /w Pallof Press x10 ES

Capacity

Partners – 10 minutes

20 Cals

20 HRPU

20 Tuck Ups

 

Team Fortitude Barbell

Snatch + Hang snatch below knee: 50%/2+2, 60%/2+2, 70%/1+2, (80%/1+1)x4

Snatch pull: 90%/4, (100%/3)x4 Lower the last rep of each set slowly (5 sec count)

Front squat : 50%/3, 60%/3, 75%/3, (85%/2)x4

1x BB + Abs

Tuesday

Fortifit

Every 60s x8 1 Power Clean + Clean

Every 90s x6 2 Front Squats + 1 Split Jerk

WOD

4 rounds /w 1 min rest between rounds

8 Pull ups 16 STOH 45/30 20 Cals

Strength and Conditioning

RDL x8 /w Reverse Lunges x6 EL (x4)

Half Kneeling Shoulder Press x8 EA /w Ring Rows x10  /w Straight Arm Hold x Max hold (x4)

Capacity

45s on 45s off x9

 

Wednesday

Fortifit

Mid-week madness

Partners – 12 minute AMRAPS

1- 200m Med Ball Run 30 Cals 20 DB Power Cleans 20/15

2- 20 STOH 45/30  16 Front Squats 14 Bar Facing Burpees

3- 20 Wall Balls 10 Pull Ups 20 HRPU 10 TTB

 

Strength and Conditioning

Split Squats x10 (each side) /w Ring support pull ups x6

KB Front Squats x6 /w Banded Hamstring curls x15 (x3)

Ab Roll outs x6 /w Hanging Knee Raises x10 (x4)

3 Rounds

10 Cals

100m Farmers Carry

10 Tuck ups

100m OH Plate carry

Thursday

Fortifit

Push press 6-6-6

RDL 8-8-8

EMOM x10

Min 1 – TTB Sub Max

Min 2 -DB Walking Lunges x1L

 

WOD

3RFT

12 KBS 18 sit ups 24 Cals

Strength and Conditioning

DB Walking lunges x 2L /w Banded Donkey Kicks x12 EL (x4)

Push Press x8 /w SA DB Row

Reverse Crunches x10 /w Banded Hollow Hold x Max hold (x3)

Capacity

5 Rounds

15 Cals

12 Hanging Knee Raises

10 Inchworms

Team Fortitude Barbell

Snatch from hang below knee: 50%/3, 60%/3, 70%/3, (80%/3)x4

Clean from hang below knee: 50%/3, 60%/3, 70%/3, (80%/3)x4

Clean pull to hip: (100%/2)x5

Friday

Fortifit

EMOM x10

Min 1 – 2 Split Jerks

Min 2 – 10 DB RDL

EMOM x10

Min 1 – Strict Pull-ups

Min 2 – HS  Hold

WOD

Partners

14 Minute AMRAP

400m Run

20 Thrusters 50/35

20 TTB

Strength and Conditioning

Deadlift x8, /w DB Floor Press x5 (x4)

Single KB Strict Press x6 EA /w Banded Glute Bridges x15 (x3)

Ab Roll out x6 /w Push Ups x10 (x3)

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

Saturday

Team Fortitude Barbell

Power snatch: 70%/2, 80%2, (90%/1)x3 based off of best power snatch

Front squat + Jerk:  60%/3+3, 70%/3+2,  (80%/3+1)x4 (based off of best JERK)

Front squat: continue up to a top set of 3 with a pause on the first rep then -8-12% for 3 reps 3 sets

 

Team WOD

Teams of 3

35 minute AMRAP

15 KBS 15 Wall Balls 15 TTB 300m Farmers Carry

30,30,30,

90,90,90… etc

 

 

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