Monday

Fortifit

5-5-3-3-3 Front Squat /w Single arm DB Row x10 EA  /w Single Arm KB Strict Press x6 EA

WOD

Partners

8 Rounds for time

60 Double Unders 30 Wall Balls 20 TTB

 

Strength and Conditioning

Back Squat x6 /w SA DB Row x8 (x4)

Pendlay Row x8 /w Plank Rocks x20  Plated W’s x15 (x3)

Reverse Crunches x12 /w Plank x45s (x3)

Capacity

 

Team Fortitude Barbell

Tuesday

Fortifit

Every 90s x8 1 Clean – Build up to a max effort

7 minute AMRAP 5 Pull-Ups 10 DB RDL 30s Plank

 

WOD

400m Run

5-8-13 Power Cleans 50/35 Burpees

400m run

 

Strength and Conditioning

Good Mornings x8 /w Lunges x2L /w Monster Walks (x4)

DB Floor Press x8 /w Ring Support Pull Ups x8 (x3)

Banded Crunches x12 /w Bent Hollow Hold x45w (x3)

Capacity

45s on 30s off x6

Wednesday

Fortifit

Mid-week madness

4 minutes on 1 minute off x8

A- 400m Run 10 DB P/Press 2L OH Lunges Max Down ups

B- 30/20 Cals 10 Pull ups 10 Tuck Ups Max Wall Balls

 

Strength and Conditioning

KB Front Squats x8 /w DB Clean and Press x8 (x4)

Ring support Pull -ups x8 /w Front raises into Lateral Raises x10 (x3)

Hanging Knee Raises x10 /w Bent Hollow Hold x30-45s (x3)

In a pair

Alt until 3 rounds are completed each

10 DBall squats 10 Dball Slams 5 Inchworms

while partner performs max cals

 

Thursday

Fortifit

Floor Press 3-3-3-3 /w DB Walking Lunges x2L

 

WOD

4 Rounds for time /w 1 minute rest between rounds

5 HSPU

10 Box Jump Overs 24/20

15 KBS 32/24

Strength and Conditioning

Back Squats x8 /w Walking RDL x 1L (x3)

Bent Over Rows x10 /w Push Ups x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x3)

Capacity

Partners

3 Mins 10 cals on 10 cals off

3 mins 10 slams on 10 slams off

3 mins 10 Plate GTOh on 10 Plate GTOH off

3 x 100m Farmers Carrys  Each

 

Team Fortitude Barbell

 

Friday

Fortifit

Back Squat 3×8 – 70-80%

RDL x8 /w Banded Hollow Hold x30-45s (x3)

WOD

16 minute AMRAP

10 TTB

20 Cals

30 DB Snatches

Strength and Conditioning

Deadlift x6, /w Db Push Press x6 (x4)

DB Step ups x8 EL /w 100m Suitcase Carry EA (x3)

Ring Support Pull Ups x6 /w Tuck Ups x10 (x3)

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

 

Saturday

Team Fortitude Barbell

Team WOD

 

‘Modified Fly High 22’

Team of 3

AMRAP 33

33 Calories

33 Power Cleans 42.5/30

33 Wall Balls

33 TTB

  • Every 3 Minutes 1 Team Member runs 200m

 

 

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