Monday

Fortifit

Deadlift 3-3-3-3-3 (no T+G) /w Sub max HSPU/HS Hold/Seated DB Press

3 rounds Push Ups x max @ 40XO /w 12 Strict Knee/Leg Raises

WOD

EMOM x12

1- 40s Burpee to Plate

2- 40s Thrusters 42.5/30

3- 40s Calories

Strength and Conditioning

Back Squat x10 /w Reverse Flies x15 (x3)

RDL x10 /w Push Ups x10 /w Banded Face Pulls x12 (x3)

Pallof Press x10 /w Plank x45-60s (x3)

 

Capacity

Partners

10 minute timer

12 Cals

12 Plate GTOH

12 Slams

One person completes an exercise while partner holds two KBS

 

Team Fortitude Barbell

Snatch Balance – Heavy 2

Low Hang Snatch + Snatch  Build to heavy set then 4×1 @ 90%

Clean Deadlift + Clean + Jerk Build to a heavy set

Front Squat x4 (x4) – 80-85%

Tuesday

Fortifit

Every 90s x10

1 Squat Clean Start at 75% and build to heavy

WOD

5 RFT

15 KBS 20 Sit Ups 15 DB P/Press 40 Double Unders

Strength and Conditioning

Push Press x10 /w Plated W’s x12 (x3)

Double KB Sumo Deadlift x12 /w Monster Walks x60s /w Front Support Hold x45s (x3)

 

Capacity

60s Cals

60s Inchworms

60s Slams

60s Plank Rocks

45s cals

45s Inchworms

45s Slams

45s Plank Rocks

Wednesday

Fortifit

Mid-week madness

For time

1k Run Check in

2 Rounds

20 Hang Power Cleans 42.5/30

20 Down Ups

20 TTB

20 STOH 42.5/30

20 KBS

1k Run Check out

Strength and Conditioning

Front Squat x8 /w Deadbugs x20 (x3)

Pendlay Row x10 /w DB P/Press x10/ Banded Bridges x15 (x4)

Capacity

45s on 15s off x12

Cals

Slams

Straight Arm Hold

Thursday

Fortifit

Floor Press 8-8-6-6

10 Minute AMRAP

1L Walking Lunges

Sub Max Strict Pull Ups

10 Strict DB Shoulder Press

 

WOD

2 minutes on 45s off x5

15 Wall Balls

12 KBS

Max Cals

Strength and Conditioning

Floor Press x10 /w Lateral raises x12 (x3)

Double KB Front Squat/Goblet Squat x10 /w Ring support Pull Ups x10 /w Straddle Hold x40s (x3)

 

Capacity

90s Cals

90s Slams

90s Plate GTOH

rest 60s

x2

Team Fortitude Barbell

Snatch Deadlift + Snatch + OHS 5 sets 60-75%

Clean from the hip build up to a heavy 2 (focus is on speed under the bar)

Low Hang Clean + Clean Build to heavy then 4×1 @90%

Split Jerk build to a double

 

Back Squat x5 (x4) 85%

Friday

Fortifit

Front Squat 8-8-6-6

/w SA DB Row x10 EA

WOD

Partners

WOD 1

10 minute AMRAP

20 Box Jump Overs

24 Cals

26 STOH 42.5/30

Rest 3

WOD 2

12 Minute AMRAP

200m run together

20 Pull-Ups

24 Power Cleans

26 Down ups

Strength and Conditioning

Deadlift x10 /w Banded Row x15 (x3)

 

12 Minute AMRAP

FFE Split Squat x6 EL

Supinated ring Row x12

DB Strict Press x8

Tuck Ups x10

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x12 1 Snatch @  75-80% – 3s pause in catch

Clean + Front Squat + Jerk  – 80% (x4)

Front Squat 4×5 /w no pause- build up

Team WOD

’46 minutes of fun’

 

 

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