Monday

Fortifit

Deadlift  5-3-3-1-1-1

7 Minute AMRAP

3 Wall climbs 6 Pull ups 1L DB Walking Lunges

WOD

8 minute AMRAP

15 Down Ups

10 TTB

100m run

Strength and Conditioning

Back Squat x5 /w 100m Farmers Carry (x4)

Pendlay Row x8 /w DB Strict Shoulder Press x10 /w Palloff Press x12 (x4)

Capacity

Partners 12 minute AMRAP

30 Cals

30 Ball slams

20 Cals

20 Inchworms

Team Fortitude Barbell

Snatch Balance 3×3

Snatch : (80-85%/1)x5

Clean + Jerk: (80-85%/1+1)x5

Snatch pull: 90%/2, (110%/2)x4

Tuesday

Fortifit

Push Press + Power Jerk build to a heavy complex. (10 mins)

3 rounds

10 Seated DB shoulder Press

8 Single Arm DB Row EA

12 Ring Rows

WOD

7 Minute AMRAP

5 Power Cleans 60/40

30 Double Unders

10 Pull-Ups

Strength and Conditioning

RDL x8 /w Walking Lunges x2L (x3)

Ring Support Pull Ups x8 /w Push Ups x8 (x3)

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

Capacity

45s on 30s off x6

Wednesday

Fortifit

Mid-week madness

Part A

Every 90s x10

A- 200m run 5-10 Tuck Ups

B- 60s Max Cals

Part B

Partners – 16 Minute AMRAP

16 Front Squats 50/35

16 Bar Hop Burpees

16 Box Jump Overs

16 STOH

Strength and Conditioning

KB Front Squats x8 /w 1L Walking Lunges /w DB Clean and Press x8 (x3)

Ring support Pull -ups x8 /w DB Floor Press x8 /w Lateral Raises x15 (x3)

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

Capacity

In a pair

3 Rounds

100m Carry

20 Cals

15 Tuck Ups

10 DB Push Press

Thursday

Fortifit

Floor Press 5-3-1-1-1 /w DB RDLx 8

WOD

18 minute AMRAP

400m run

20 DB Snatches

20 Sit ups

20 Box Jumps

Strength and Conditioning

Back Squats x8 /w DB Step ups x6 EL (x3)

Push Press x6 /w DB Prone Rows x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x3)

Capacity

Partners

12 minutes

3 cals on 3 cals off

6 cals on 6 cals off

9 cals on 9 cals off

12 cals on 12 cals off … 15,15,18,18..

Team Fortitude Barbell

Snatch: 8 singles starting at 85% working up in weight if technique is sound

Clean + Jerk: 6 singles starting at 85% working up in weight if technique is sound

Clean pull : (110%/2)x3

Back squat: 3rm /w no pause then 3×3 @85%

Friday

Fortifit

Back Squat 4×8 70-80%

EMOM x10

Min 1 Sub Max HSPU

Min 2 30s max Double Unders

WOD

Part A

12-9-6-3

Hang Cleans 50/35

Wall Balls

Rest 3 mins

Part B

3-6-9-12

KBS 32/24

Burpees

100m med ball run between each set

Strength and Conditioning

Deadlift x5, /w Plated W’s x15 /w Deadbugs x20 (x4)

Split Squats x8 EL /w Ring Support Pull Ups x6 /w Ab Roll Outs x6 (x3)

Capacity

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

Saturday

Team Fortitude Barbell

Hang Snatch build up to a top single then 3×1 @90%

Hang Clean build up to a top single then 3×1 @90%

Split Jerk from Rack build up to a top single then 3×1 @90%

Team WOD

Team of 3

For time

60 Wall Ball Check in

90 Cal Row 60 Goblet squats 32/24 30 DB Push Press

90 Cal Ski 60 Down ups 30 Push Ups

90 Cal Bike 60 Box Jump Overs 30 TTB

600m run Check Out

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