Monday

Fortifit

Back Squat 4×7 /w 10 Prone Rows, 30s Straddle hold

 

WOD

EMOM x18

Min 1 – 8-15 Cals

Min 2 – 6-12 TTB

Min 3 – 6-10 BBJ

 

Strength and Conditioning

Back Squat x6 /w Walking inchworms x1L (x4)

12 minute AMRAP

1L walking Lunges

12 Prone Rows

12 DB Floor Press

Capacity

Partners 10 minute AMRAP

20 Slams

30 Plank Rocks

40 Cals

 

Team Fortitude Barbell

Power Snatch 5×1 – 70-80%

Power Clean and Jerk 5×1 – 70-80%

Back Squat – Heavy single

 

Tuesday

Fortifit

Every 30s x8 1 Power Clean @80%

4×3 Clean Pulls -110% /w 30s Ring Row Hold /w 30s Front support Hold

 

WOD

 10 Pull-up buy in

4RFT 12 DB GTOH 16 Down Ups

20 TTB buy out

Strength and Conditioning

Good Mornings x12 /w Banded Bridges x15 (x3)

10 minute AMRAP

8 Ring Rows

10 Push ups

12 Reverse Crunches

 

Capacity

12 minutes

5 cals on 5 cals off x4

5 slams on 5 slams off x4

10 cals on 10 cals off x4

10 slams on 10 slams off x4

Wednesday

Fortifit

Mid-week madness

Part A

On a 20 minute timer as a pair alternate between 200m run, 100m Farmers Carry, 30s Straddle hold, 10 Tuck ups

Part B

In partners 16 minute AMRAP

12 HSPU, 24 Box Jump Overs, 36 KBS, 48 Double Unders

 

 

Strength and Conditioning

KB Front Squats x8 /w Push Press x8 (x3)

Ring support Pull -ups x8 /w DB RDL x10 /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

16 Tuck Ups

10 DB Push Press

Thursday

Fortifit

30s HS Hold, 45s Bent Hollow Hold, 12 Ring Rows  (x4)

EMOM x8

Min 1 – 5-10 HSPU

Min 2 – 30 Double Unders

WOD

10 Minute AMRAP

20 Wall Balls 15 Hang Power Cleans 50/35 30 Double Unders

 

Strength and Conditioning

Back Squats x8 /w Push ups x10 (x3)

12 minute AMRAP

10 Prone Rows

10 DB Strict Press

12 Banded Crunches

 

Capacity

Partners

60s on 30s off

Cals

Dball To Shoulder

Farmers Carries

Tuck Ups

(x2)

 

 

Team Fortitude Barbell

Max out week!

Snatch – 3 attempts

Clean and Jerk 3 attempts

 

Friday

Fortifit

Power Jerk x6 /w Single Arm DB Row x8 EA (x3) 

RDL x8 /w 1L Front Rack walking Lunges (x3)

 

WOD

 21-15-9

Box Jump Overs

DB STOH

Calories

Strength and Conditioning

Deadlift x6, /w Deadbugs x20 (x4)

12 minute AMRAP

Split Squats x8 EL

Bent over Rows x10

Straddle Hold x30s

Capacity

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

Saturday

Team Fortitude Barbell

Snatch + Hang Snatch + OHS build up

Clean + Hang Clean + 2 Jerks build up

Front Squat 4×6 – Nice and easy

Bodybuilding + Abs

 

Team WOD

 

In Partners Complete For Time

WOD A

2 rounds of 60 Cals 60 Empty bar Thrusters 60 Situps

Rest 2 minutes 

WOD B

3 rounds of 400m run, 30 Box Jumps, 30 Power Cleans 50/35

Rest 3 minutes 

WOD C

4 Rounds 200m Farmers Carry 10 STOH 20 Down Ups

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