Monday

Fortifit

Front Squat 3×7 (3 second descent) /w DB Floor Press x8

10 minute AMRAP

4 Pull Ups 8 Push Ups 1L Walking Lunges 30s Straddle body Hold

WOD

5 Minute AMRAP

15 KBS 32/24

30 Double Unders

9 DB GTOH

Rest 90s

Repeat 

Strength and Conditioning

Back Squat x5 /w Farmers Carry x100m (x4)

 

10 minute Block

10 Single Arm DB Rows

15 Banded Bridges

10 Push Ups

30s Plank Hold

Capacity

50s on 50s off x6

Tuesday

Fortifit

Every 30s x8 1 Power Clean 75%

3×4 Clean Pulls @105% /w Ring Rows x12

WOD

12 minutes Ascending reps of 4

STOH 45/32.5

Down ups

Hang Power Cleans

Tuck ups

Strength and Conditioning

Front Rack Walking Lunges x1L into Front Squats x6-8  (x3)

Ring Support Pull Ups x8 /w DB Push Press x8 /w Plated w’s x15 (x3)

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

Capacity

10 minutes in pairs

20 Slams

10 Inchworms

100m Carry

10 Inchworms

20 Cals

10 inchworms

Wednesday

Fortifit

Mid-week madness

Part A –

Working as a pair complete 200 calories on any machine of your choice in 20 cal intervals

Part B –

20 minute AMRAP

100m Farmers Carry, 200m run, 20 Sit ups, 10 Pull-ups/Ring Rows, 10 Push ups

 

Strength and Conditioning

Block A – 10 minutes

10 RDL

1L walking Lunges

8 Inchworms

Block B – 10 minutes

10 Ring rows

10 DB Floor Press

12 Reverse Flies

30s Straight Arm Hold

Capacity

2 minutes Calories

2 minutes Slams

100m Carry

Rest 60s x3

 

Thursday

Fortifit

Snatch grip RDL x8 /w HS hold/Wall Climb Hold x30-40s (x4)

10 Minute AMRAP 6-8 HSPU 6-8 Pull-ups 20-30s Straddle body hold

WOD

For time 30 cals 100m run 20 cals 200m run 10 cals 400m run

Strength and Conditioning

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

Strict Press x8 /w SA DB rows x8 (x4)

Reverse Crunches x12/w Straddle body hold x30s (x4)

Capacity

Partners

12 minutes

10 cals on 10 cals off

Every 90s both perform 5 inchworms

 

Team Fortitude Barbell

 

Friday

Friday night lights

WOD

Open workout 15.1

Complete As Many Reps as Possible in 9 minutes of

15 TTB

10 Deadlifts

5 Snatches

Then Open 15.1a in 6 minutes

1 rep max Clean and Jerk

Strength and Conditioning

Deadlift x6, /w DB Prone Rows x10 (x4)

10 minute AMRAP

6 Split squats EL

10 DB Strict Press

12 Hanging Knee Raises

Capacity

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

Saturday

Team Fortitude Barbell

 

Team WOD

Modified Noah’ – Partners

Buy in: 60 Push ups

Then 3RFT

800m run

30 pull ups

40 Wall Balls

30 Deadlifts 70/50

Cash out: 60 Push Ups

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