Monday

Fortifit

Back squat 5-3-1-1-1

8 minute AMRAP

12 DB RDL 10 Strict Hanging Knee Raises  8 Pull Ups

 

WOD

5 minute AMRAP

8 DB clusters 15/10 12 Burpees

2 minute rest,

5 minute AMRAP

8 KBS 32/24 100m Run

 

Strength and Conditioning

Back Squat x8 /w Push ups x10 /w Tuck ups x10 (x3)

2l Walking Lunges /w Plated W’s x15 /w Plank Rocks x16 (x3)

SA DB row x10 EA /w Pallof Press x10 ES

Capacity

Partners – 10 minutes

30 Cals

200m Plate Hug

Team Fortitude Barbell

Snatch + Hang snatch below knee: 50%/2+2, 60%/2+2, 70%/1+2,  continue up to a top set of 1+2

Clean from hang below knee: 55%/2, 65%/2, 75%/2, (85%/2)x4

Snatch pull: 95%/4, (105%/3)x4 Lower the last rep of each set slowly (5 sec count)

Front squat : 55%/3, 65%/3, 75%/3, (85%/3)x4

 

Tuesday

Fortifit

Every 60s x8 : 1  Clean + Push Press

3 rounds

8 Pendlay Rows, 8 Standing Arnold Press, 15 Banded Bridges

 

WOD

4 Rounds /w 1 min rest

10 Push Ups

15 Hang Cleans 45/30

400m Run

 

Strength and Conditioning

DB Push Press Press x8 into DB Front Squat x8 /w Reverse Crunches x10 (x3)

Bent over Rows x10 /w Ring Row Hold x max hold (x4)

Ab roll Outs x6 /w Straight Arm Hold x 45s (x3)

Capacity

30s on 30s off x12

Wednesday

Fortifit

Mid-week madness

In pairs, 40 Minute AMRAP @ aerobic pace.

40 Cals

10 Pull-Ups

20 Push ups

30 Air Squats

400m Front Plate carry

Strength and Conditioning

RDL x10 /w Banded Bridges x15 (x3)

DB Floor Press x8 /w Ring support Pull -ups x8 (x4)

Hanging Knee Raises x10 /w Tuck Ups x10 (x3)

3 Rounds

20 Cals

50m Suitcase Carry EA

20 Tuck ups

Thursday

Fortifit

Floor Press 8-8-6-6 /w 2l DB Walking Lunges

EMOM x10

Min 1 Sub max Pull Ups

Min 2 – 15 Tuck ups

WOD

3RFT

30 cals

20 DB snatches

10 Down Ups

 

Strength and Conditioning

Split Squats x10 EL /w DB Strict Shoulder Press x8 (x3)

DB Step Ups x6 EL /w SA DB Row x8 EA (x3)

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

Capacity

Pairs

20 Cals

30 Plate GTOH

 

Team Fortitude Barbell

Snatch: 55%/3, 65%/3, 75%/3, (85%/2)x2, (90%/1)x3

Clean pull + Clean + Jerk: 50%/2+1+1, 60%/2+1+1,, 70%/2+1+1,, (80%2+1+1)x3

Back squat: Work up to a daily top set of 5 then  -8-10% for 4 reps 4 sets

BB + Abs 3×12

 

Friday

Fortifit

Front Squat 6-6-6 /w Single arm KB Strict Press x10

Single KB front rack Step ups /w Farmers carry x100m /w Max HS Hold

 

WOD

45s on 90s off x6

Max GTOH 45/30

 

Strength and Conditioning

Deadlift x8, /w Seated DB Press x6 (x4)

Ring support Pull-Ups x6 /w Max ring Row Hold /w Banded Bridges  x15 (x4)

Capacity 60s on 60s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Power snatch: 75%/2, 85%2, (95%/1)x3 based off of best power snatch

Front squat + Jerk:  60%/3+3, 70%/3+2,  (80%/3+1)x2, (85%/3+1)x2 (based off of best JERK)

Front squat: add 2-3% to last weeks top set for 3  then -8-12% for 3 reps 3 sets

Clean pull to hip: (105%/2)x3, (110%/1)x2

Team WOD

Team of 3

600m med ball run check in

3 rounds 60 Box Jumps 60 Tyre flips 60 Down Ups 60 DB P/Press

600m Med ball run check out.

Every 2 minutes 1 team member completes 10 Cals

 

 

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