Monday

Fortifit

5-3-3-1-1-1 Back Squat

WOD

18 minute AMRAP

400m Run

10 Clusters 50/35

15 HRPU

20 DB Snatch

Strength and Conditioning

Back Squat x6 /w Banded Bridges x20 (x4)

Bent Over Row x12 /w Push ups x10 (x3)

Walking Lunges x2L /w Banded Knee Raises x12 (x3)

Tuesday

Fortifit

Every 90s x6 – 1 Clean Deadlift + 2 Power Clean 

Push Press x6 /w DB Prone Row x12 (x4)

WOD

3RFT

8 TTB

12 DB STOH

16 Box jump Overs

Strength and Conditioning

Split  Squats /x8 EL w DB Prone Rows x10 /w Push Ups x10 (x3)

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

Tuck Ups x10 /w Bent Hollow Hold x45s (x3)

Capacity

Pairs –

12 Minutes

30 Cals

30 Plate GTOH

30 Slams

Wednesday

Fortifit

Mid-week madness

Part A 

6 x 200m Runs = work:rest ratio

Part B

Partners – 22 Minute AMRAP

30 HSPU

60 Burpees

90 Double Unders

Strength and Conditioning

Front Rack Walking Lunges x2L  /w SA DB Row x10 EA (x3)

Ring Rows x10 /w Banded GluteBridges  x15 /w Straight arm Hold x45s (x4)

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

Capacity

In a pair

10 Minutes

 

16 Plank Taps

24 Cals

32 Slams

 

Thursday

Fortifit

Front Squat 4×4 – 70/80% /w Weighted planche lean x30s 

8 minute AMRAP

4-6 HSPU

4-6 Pull-ups

12 Tuck ups

WOD

2 minutes on 1 minute off x5

AMRAP

12 cals

12 Down Ups

100m Run

 

Strength and Conditioning

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

Push Press x10 /w SA DB rows x8 (x3)

Plank rocks x20 /w Reverse Crunches x12 (x4)

Capacity

2 minutes Cals

2 minutes Slams

2 minutes Carries

1 minute rest x 2

 

Team Fortitude Barbell

 

Friday

Fortifit

Every 90s x6 Hang Clean + Jerk (x3)  

8 minute AMRAP

8 DB strict press

12 Ring Rows

8 Split Squats EL

WOD

12 minute AMRAP

10 Hang Power Snatches 40/30

20 Wall Balls

50 Double Unders

 

Strength and Conditioning

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

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

35 Minute AMRAP

Run 200m (All Together)

75 Wall Balls

150 Calories

300 Double Unders

 

 

 

 

 

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