Monday

Fortifit

Back Squat 3×8 /w DB Strict Shoulder Press x10 

4 rounds 70% max TTB/ Kip Swings into Max reps Push ups @4010

WOD

Every 2 minutes x14 minutes

1- 200m Run, 8 Down Ups, Max Pull Ups

2- 20/15 Cals Max Double Unders

Strength and Conditioning

Back Squat x5 /w DB Floor Press x6  (x4)

8 minute AMRAP

10 Supine Ring rows

2L Walking Lunges

40s Straddle Hold

Capacity

Partners

45s on 45s off

Carries

Slams

Calories

 

Team Fortitude Barbell

Snatch Balance – +5kg on last weeks set of 3

Hang Snatch + Low Hang Snatch + Snatch  Build to heavy set (=2.5/5kg on last week) then 4×1 @ 90%

Floating Clean Deadlifts build to heavy 5 (+2.5-5kg on last week)

Then 2×5 @90%

Front Squat x5 (x3) – 75-80%

Tuesday

Fortifit

Every 2 minutes x16 minutes

2 Squat Cleans start at 75% and build up – no misses

WOD

3RFT

8 Power cleans

10 Bar Hop Burpees

Straight into

3RFT

8 HSPU

12 KBS

Strength and Conditioning

Tempo Goblet Squats x12 /w Banded Bridges x15 (x3)

10 minute AMRAP

20-30s Front Support Hold

Pendlay Rows x10

Split Squats x8 EL

Capacity

60s Bike

60s Row

60s Ski

60s rest

x3

Wednesday

Fortifit

60s on 30s off x18 Sets

Sets 1-6

8 KBS + Max BBJ

Sets 7-12

12/8 Cals + Max Slams

Sets 13-18

6 Thrusters + Max TTB

 

Strength and Conditioning

Front foot elevated Split Squats x8 EL /w DB RDL x8 /w Banded Face Pulls x12 (x3)

DB Push Press x6 /w Single Arm DB row x8 /w Straight Arm Hold x45s (x4)

Capacity

45s on 15s off x9

Cals

Slams

Hanging Knee Raises

Thursday

Fortifit

Floor Press 5-5-5 /w Strict Pull ups x6-10 

8 Minute AMRAP

15 Supinated ring Rows

2L Walking Lunges

20-30 Double Unders

WOD

For time

10-1

Cals, Burpees, Wall Balls

 

Strength and Conditioning

Split Squats  x10 EL /w Side lying leg lifts x15 ES (x3)

10 minute AMRAP

10 Ring Support Pull-Ups

Push Ups x10

40s Straddle Hold

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 (x4) – 82.5-85%

Split Jerk build to a triple (+2.5-5kg from last week) then 2×3 @ 90% 

Snatch Deadlifts x4 (x4)

then 2×4 @90%

Back Squat x6 (x4) 82.5%

Friday

Fortifit

5 Rounds

Max Strict HSPU

rest 30s

45s Bent Hollow Hold

rest 30s

15 Supinated Ring Rows

rest 2 mins

EMOM x10

1- Sub Max Pull-ups/TTB/Kip Swing (athletes choice)

2- 10-12 Down Ups

 

WOD

Partners

10 Minute AMRAP

20 Cals

30 Box Jump Over

400m Run

 

Strength and Conditioning

Deadlift x10 /w Banded Row x15 (x3)

12 minute AMRAP

DB Push Press x8

Ring Row x12

Goblet Squat x10

Straddle Hold x30s

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x10 1 Snatch @  75-80% – 3s pause in catch

Clean + Front Squat + Jerk  – 75% (x4)

Front Squat 4×6 /w no pause- build up

Team WOD

Team of 3

 

Part A

3 minutes on each station for max reps

Thrusters 42.5/30

TTB

STOH 42.5/30

Wall Balls

Down Ups

Rest 5 Mins

Part B

3 Rounds For Time

900m Run

45 Power Cleans 50/35

45 Box Jump Overs

45 Sit-ups

60 Cals

 

 

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