Monday

Fortifit

Back Squat 4×6 /w Single Arm Strict Press x6 EA

10 minute AMRAP 12 Kip Swings 30s Straddle Hold 8 Split Squats EL

WOD

Partners 14 minute AMRAP

12 Box Jump Overs

16 Down Ups

20 GTOH 42.5/30

Strength and Conditioning

Back Squat x10 /w Lying Leg Lifts x 8 Each Side (x3)

12 minute AMRAP

8 Db Floor Press

10 Ring rows

1L Front Rack Walking Lunges

Capacity

45s on 20s off (x9)

Cals

Bent Hollow Hold

Carries

 

Team Fortitude Barbell

Snatch Balance x2 + OHS -5 sets nice and light

Snatch Pull to knee (2s Pause) + Snatch Pull + Snatch x1 – 70-75% (x5)

Floating Clean Deadlifts x12 (x4)

Front Squat x8 (x4) – 70-75%

Tuesday

Fortifit

Every 90s x10

1 Power Clean start at 80% and build up

WOD

16 minute EMOM

1- Sub max HSPU

2- 8-12 Burpees

3- Kipping Pull-ups /Kip Swings

4- Assault Bike Cals

Strength and Conditioning

Tempo Goblet squats x10 /w  Plank to push up x20 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Ring Support Pull-ups

45s Bent Hollow Hold

Capacity

Partners

12 minutes

20 Inchworms

30 Cals

40 Slams

Wednesday

Fortifit

Mid-week madness

10 Minute AMRAP  10 cals 8 Split Squats EL 10 Sit-ups 100m run

EMOM x8

Min 1 15-20 KBS

Min 2 10-15 Box Jumps

Rest 3 mins

EMOM x8

Min 1 6-12 Pull-Ups

Min 2 – 8-15 Cals 

Rest 3 mins

EMOM x8 

Min 1 6-12 HSPU

Min 2 8-12 Burpees

Strength and Conditioning

DB Push Press x6 /w Single Arm DB Rows x10 EA (x4)

Clam Shells x12 Each side /w DB RDL x12 (x3)

Hanging Knee Raises x10 /w Straight Arm Hold x45s /w Reverse Flies x12 (x3)

Capacity

45s on 30s off x8

Cals

Slams

Thursday

Fortifit

12 minute AMRAP

8 Snatch Grip RDL

30s Wall Facing Handstand Hold

10 Strict Hanging Knee raises

1L Walking Lunges

8 Minute AMRAP

15-30s Front Support Hold

8 SA DB Rows

12 DB Push Press

WOD

9 minutes Ascending Reps

5-10-15-20 

Power Cleans 50/35

10-20-30-40

Double Unders

 

Strength and Conditioning

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

12 minute AMRAP

10 Ring Support Pull-Ups

8 Split Squats EL

12 Banded Crunches

Capacity

90s Carrys

90s Cals

90s Plank

rest 60s

x2

Team Fortitude Barbell

1 Clean Pull to knee (2s Pause) + 2 Clean  (x4) – (Light use as a warm up)

Hang Clean x2 (x5) – Increase from last weeks clean complex

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

Snatch Deadlifts x12 (x3)

Back Squat x 10 (x4) 70-75%

Friday

Fortifit

Push Press + Power Jerk + Split Jerk Every 90s x8 – Build Up

8 minute AMRAP

5 CTB Pull -Ups

1L Front Rack Walking Lunges

15 Reverse flies

WOD

For time – Partners 1 Round on 1 Round off x10 rounds

8 Cals

10 TTB

12 Down ups

Strength and Conditioning

Deadlift x8 /w  Banded Bridges x15 (x4)

10 minute AMRAP

DB Strict Press x8

Bent over Rows x10

Straddle Hold x30s

Capacity

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

Saturday

Team Fortitude Barbell

Snatch 6×3 – 65-75% – 3s pause in catch

Clean _ Jerk  5×3 – 75%

Front Squat 4×5 /w 3s pause in bottom of 1st rep – build up

Team WOD

Part A

In pairs 2 minutes on 2 minutes off x4 Each

10 Cals 8 Push Ups 8 Air squats Max BBJ 

Part B 

Teams of 3 ‘Adapted Angie’

25 minute AMRAP

90 Pull Ups

300m run

90 DB Push Press

300m run

90 Sit-ups

300m run

90 Goblet Squats 24/16

300m run

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