Monday

Fortifit

Deadlift 4×6 (No touch and go, control the eccentric)

10 Minute AMRAP 12-15 Supine Ring Rows, 30-45s Box Support hold, 2L Front rack Walking Lunges

WOD

12 minute AMRAP

10 TTB

20 DB Snatches

30 Double Unders

Strength and Conditioning

Back Squat x8 /w DB Floor Press x8

10 minute AMRAP

10 Supine Ring rows

1L Front Rack Walking Lunges

12 Banded Bridges

Capacity

 

Partners

10 minutes

12 Dball Squats

16 Plate GTOH

20 Cals

Team Fortitude Barbell

Snatch Balance x2 + 3 OHS /w 2s pause -5 sets nice and light

Snatch Pull to knee (2s Pause) x2 +  Snatch x2 – 70-75% (x5)

Floating Clean Deadlifts x8 (x4)

Front Squat x6 (x4) – 75-80%

Tuesday

Fortifit

Every 30s x 8 minutes

1 Squat Clean @75% Best squat clean

WOD

5 RFT

9 Hang Power Cleans 50/35

6 Front Squats

3 STOH

200m run

Strength and Conditioning

Tempo Goblet squats x8  /w Plated W’s x12 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Single Arm Db Rows

8 Plank Walks

Capacity

60s Bike

60s Row

60s Ski

60s rest

x3

 

Wednesday

Fortifit

For Time –

800m run

100 Double under

40 DB snatches

40 Burpees

40 Single Arm Push Press

40 Sit-ups

100 Double under

800m Run

Strength and Conditioning

DB Push Press x6 /w Split Squats x10 EL (x4)

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

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

Capacity

45s on 15s off x8

Cals

Carries

Thursday

Fortifit

12 minute AMRAP 8 RDL 35s Wall Facing Handstand Hold 8 Split squats EL

10 Minute AMRAP 10 Pendlay Rows 12 DB Push Press  30s Bent hollow hold

WOD

Partners 10 Minute AMRAP

10 Burpee to Plate 16 Goblet Squats  20 Cals

Strength and Conditioning

Step Ups x8 EL /w Prone Rows x12 /w Side lying leg lifts x10 ES (x3)

10 minute AMRAP

10 Ring Support Pull-Ups

12 Banded Bridges

45s Plank

Capacity

90s Cals

90s Slams

90s Plate GTOH

rest 60s

x2

Team Fortitude Barbell

1 Clean Pull to knee (2s Pause)  1 Clean Pull to mid thigh (2s pause) + Clean from hip (x4) – (Light use as a warm up)

Hang Clean + Clean (x5) – 80%

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

Snatch Deadlifts x6 (x4)

Back Squat x 8 (x4) 75-80%

Friday

Fortifit

EMOM x12

Min 1 Split Jerk x3

Min 2 – Straddle body hold x30s 

3 Rounds 8 DB Strict Press 15 Banded Bridges

WOD

14 Minute AMRAP In partners alternate exercise

10 Wall Balls

10 Cals

10 Box Jump Over

Strength and Conditioning

Deadlift x6 /w  Front Support Hold x30s (x4)

10 minute AMRAP

DB Strict Press x8

Ring Row Hold x30s

Straddle Hold x30s

Capacity

60s on 30s off coaches pick x3

Saturday

Team Fortitude Barbell

Snatch 6×2 – 70-75% – 3s pause in catch

Clean +2  Jerks  4×3 – 75%

Front Squat 4×5 /w no pause- build up

Team WOD

Teams of 3

32 minute AMRAP

8 Clusters 60/40

12 Box Jumps

16 TTB

20 Sit Ups

(1 team member completes 300m Med ball run while 2 split work)

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