Monday

Bank Holiday

 

 

 

 

Tuesday

Fortifit

Push Press 8-8-8 onto Power Jerk 3-3-3-3

10  Minute AMRAP

12 Front Rack Reverse Lunges, 8 Single Arm DB Row, 10 Push Ups

 

WOD

9 Minute AMRAP

12 TTB 12 Down ups 200m Run

Strength and Conditioning

Back Squat x8 /w  Push Ups x10 (x3)

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

Pallof Press x12 /w Bent Hollow Hold x45w (x3)

Capacity

45s on 30s off x6

Wednesday

Fortifit

Mid-week madness

Part A

3×6 min AMRAP /w 1 min rest

400m run

30 KBS 24/16

15 Push Ups

Rest 5

Part B

4x 3 min AMRAP /w 1 min rest

50 Double Unders

20 Sit Ups

10 Burpees

 

 

Strength and Conditioning

Front Rack Walking Lunges x2L  /w DB Clean and Press x8 (x3)

Ring Rows x8 /w DB Floor Press x8 /w Lateral Raises x15 (x4)

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

Capacity

In a pair

10 Minutes

20 cals

20 slams

100m Carry

 

Thursday

Fortifit

Front Squat x6 RPE 7/8 /w DB Floor Press x8 (x3)

Snatch grip RDL x8 /w lateral raises x15 (x3)

WOD

Partners

4 x 400m run (each) for time while partner completes max cals

 

Strength and Conditioning

RDL x8 /w DB Step ups x6 EL (x4)

Push Press x8 /w SA DB rows x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x4)

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

 

Friday

Fortifit

Split Jerk 3-2-2-1-1 /w 2L walking Lunges

WOD

16 minute AMRAP

20 Box jump overs

20 Wall Balls

15 GTOH 50/35

 

 

Strength and Conditioning

Deadlift x10, /w 100m Suitcase Carry (x3)

Split Squats x10 EL /w DB Prone rows x12  (x3)

Hanging Knee Raises /w Plank x45s (x3)

Capacity

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

Saturday

Team Fortitude Barbell

 

Team WOD

Team of 3

 

36 minute AMRAP

24  Pull-ups

48 Cals

24 Power cleans 60/40

48 Cals

24 TTB

48 cals

24 STOH

48 cals 

– 1 team member must always be holding a D-Ball

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s