Monday

Fortifit

Front Squat 4×3 @ 30X1 /w DB Floor Press x12

3 Rounds 30s Wall Facing HS Hold 10 Front Foot Elevated Split Squats EL

WOD

EMOM x12

Min 1 – 6-12 Pull-Ups

Min 2 – 30-60 Double Unders

Min 3- 5-8 Push ups+20-30s Hollow hold

Min 4 – 45s Max cals

Strength and Conditioning

Back Squat x6 /w DB Floor Press x6 /w Straight Arm Hold x40s (x4)

8 minute AMRAP

10 Supine Ring rows

12 Banded Bridges

40s Straddle Hold

Capacity

Partners

10 minutes

20 Dball Slams

100m Carry Each

20 Incworms

30 Cals

Team Fortitude Barbell

Snatch Balance – Build to a comfortable set of 3

Low Hang Snatch + Hang Snatch + Snatch  Build to heavy set then 3×1 @ 90%

Floating Clean Deadlifts build to heavy 5

Front Squat x5 (x3) – 75-80%

Tuesday

Fortifit

Every 30s x 6 minutes  1 Squat Clean @80% Best Clean

Snatch Grip RDL x10 /w Ring Row x10-15 (x4)

WOD

2 minutes on 30s off x5

12 TTB

9 KBS 24/16

6 Down Ups

Strength and Conditioning

Tempo Goblet squats x12  /w Banded Face Pulls x15 (x4)

10 minute AMRAP

20-30s Front Support Hold

10 Single Arm Db Rows

12 Reverse Crunches

Capacity

60s Bike

60s Row

60s Ski

60s rest

x3

Wednesday

Fortifit

Partners

For time

400m Run together

20 Power Cleans 60/45

30 Burpee Box Jumps

40 Wall Balls

50 DB STOH

60 TTB

70 Sit Ups

80 Cals

400m Run together

Strength and Conditioning

Front foot elevated Split Squats x10 EL /w DB RDL x8 (x3)

Slow DB Strict Press x6 /w Clam Shells x12 Each side /w Straight Arm Hold x45s (x4)

Capacity

45s on 15s off x9

Cals

Carries

Tuck Ups

Thursday

Fortifit

Floor Press 8-8-8 /w Front Support hold x30-45s

8 Minute AMRAP

1L Walking Lunges 20s Chin over the bar hold 40s Planche

WOD

For time

50 Wall Balls

100 Double Unders

25 Wall Balls

50 Double Unders

Strength and Conditioning

Step Ups x10 EL /w SA DB Rows x10 /w Side lying leg lifts x15 ES (x3)

10 minute AMRAP

10 Ring Support Pull-Ups

12 Banded Bridges

Push Ups x10

Capacity

90s Cals

90s Slams

90s Plate GTOH

rest 60s

x2

Team Fortitude Barbell

Clean from the hip build up to a comfortable set of 3 (focus is on speed under the bar)

Low Hang Clean + Hang Clean + Clean (x5) – 80%

Split Jerk build to a triple then 2×3 @ 90% 

Snatch Deadlifts x5 (x4)

Back Squat x7 (x4) 80%

Friday

Fortifit

5 rounds

Max HSPU

rest 30s

Max TTB 

rest 30s

Max Box Support Hold

WOD

Partners 1 round on 1 round off x5 each

200m run

12 Box Jumps

15 Cals

Strength and Conditioning

Deadlift x4 /w  Front Support Hold x30s (x5)

10 minute AMRAP

DB Push Press x8

Ring Row x12

Straddle Hold x30s

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

Snatch 8×1 – 75-80% – 3s pause in catch

Clean + Front Squat + Jerk x2 – 70-75% (x4)

Front Squat 4×6 /w no pause- build up

Team WOD

 

Team of 3

40 Minute AMRAP

24 Hang Cleans 50/35

36 Burpees Over the Bar

48 KBS

60 Cals

900m run

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