Monday

Fortifit

Front Squats 4×5 (3s eccentric) /w DB Floor Press x12

WOD

4RFT

400m run

15 Power  Cleans 50/35

12 Bar hop burpees

Strength and Conditioning

Back Squat x5 /w Side Bends x 8 Each Side (x4)

12 minute AMRAP

8 Db Floor Press

10 SA DB Row EA

1L Walking Lunges

 

Capacity

45s on 20s off

Cals

 

Slams

Tuck Ups

Inchworms

 

Team Fortitude Barbell

Snatch Balance + OHS -5 sets nice and light

Snatch Pull + Snatch x3

Floating Clean Deadlifts x10 (x4)

Front Squat x7 (x4) – 70-75%

Tuesday

Fortifit

EMOM x10 1 Power Clean @90%

10 minute AMRAP

1L Walking Lunges

6-8 Pull-Ups

30 Double Unders

WOD

60s on 30s off x8

5 Box Jumps

7 KBS

Max Down Ups

Strength and Conditioning

Tempo Goblet squats x8 /w  Plank Rocks x20-30 (x4)

10 minute AMRAP

10 Ring Rows

10 Push ups

12 Reverse Crunches

Capacity

Partners

12 minutes

20 Plate GTOH

30 Cals

40 Slams

Wednesday

Fortifit

Mid-week madness

Part A – 15 minute AMRAP (aerobic pace)

200m run, 12 Slam Balls 12 KBS 12 Walking Lunge Steps

Part B – Partners 10 minute AMRAP

12 Thrusters 50/35

18 Sit ups

24 Burpees

Rest 3

AMRAP 12

30 Cals

20 STOH 50/35

30 Box Jump Overs

Strength and Conditioning

Push Press x6 /w Prone Rows x10 (x4)

Ring support Pull -ups x8 /w DB RDL x10 (x3)

Hanging Knee Raises x10 /w Straight Arm Hold x45s (x3)

Capacity

45s on 45s off x8

Thursday

Fortifit

RDL x10 /w Strict Pull ups x6-8 /w Push Ups @ 3010 x Max (x4)

WOD

30 Cal Check in

4RFT 15 GTOH 42.5/30 12 TTB

30 Cal check out

 

Strength and Conditioning

RDL x6 /w Reverse flies x12 /w side lying leg lifts x10 ES (x3)

12 minute AMRAP

10 Ring Support Pull-Ups

10 DB Strict Press

12 Banded Crunches

Capacity

90s Carrys

90s Cals

90s Plank

rest 60s

x2

Team Fortitude Barbell

2 Clean + 2 Hang Cleans (x6) – (try to hit same weight as last week)

Split Jerk /w 2s pause in dip and catch x2 (x5)

Snatch Deadlifts x10 (x3)

Back Squat x 8 (x4) 70-75%

Friday

Fortifit

Push Press x8 /w Prone Row x10 /w Front Rack walking lunges x 1L (x4)

WOD

5RFT /w 60s rest between rounds

8 CTB

12 HSPU

16 Down Ups   

Strength and Conditioning

Deadlift x10, /w Fire Hydrants x 10 EL (x4)

10 minute AMRAP

Split Squats x8 EL

Bent over Rows x10

Straddle Hold x30s

Capacity

60s on 30s off Tyres Prowler Cals Tuck ups x4

Saturday

Team Fortitude Barbell

Snatch 5×3 – 65-75% – 3s pause in catch

Clean _ Jerk  4×3 – 75%

Front Squat 4×5 /w 3s pause in bottom of each rep – build up

Team WOD

Team adapted ‘Morrison’

In teams of 3 complete

75-60-45-30-15-30-45-60-75

Wall Balls

Box Jumps

KBS 24/16

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