Block 1 Week 2

Monday

Fortifit – General Strength + Aerobic condiitoning

Front Squat 4×6

/w DB Floor Press x 6-6-6-6

WOD

 

EMOM x 16

Min 1 – 5 Clusters 50/35 + 6-10 Down Ups

Min 2 – 5-10 TTB + 10 Wall Balls

Min 3 – 60s Max Cals

Min 4 – Rest

Strength and Conditioning

Back Squat 4×6

RDL x10 /w Push Ups x10 (x3)

Banded Face Pulls x15/w Reverse Crunches x12 (x3)

Capacity

Partners

12 minutes

 

30 Cals

20 Plate GTOH

10 Inchworms together

Team Fortitude Barbell

Drop Snatch x2 + OHS x3 (x4)

Snatch – Build to a heavy double

Then 5×2 @80-90%

3 Position Clean (high hang, hang, floor) build to heavy

Then 3×1 – 90%

Back Squat 5rm

Push Press 3×8

Tuesday

Fortifit – Oly Lifting + Skill/Aerobic

Clean and Jerk 5×2 @85%

WOD

 

5 rounds /w 60s rest between rounds

200m Run

12 OHS 42.5/30

16 KBS

Strength and Conditioning

DB Push Press 4×6 /wPlank Hold 3×80%

Double KB Sumo Deadlift x8 /w 1L Walking Lunges (x3)

Front Support Hold xMax /w Plank Rocks x20-30 /w Banded Rows x15 (x3)

Capacity

12 minutes

Partners -4 cals on 4 off, 6 on 6 off, 8 on 8 off etc….

Wednesday

Fortifit – Aerobic

Mid-week madness

Partners

Complete 5 rounds each for time

10 Unbroken STOH 50/35

10 Pull-Ups

400m Run

10 Unbroken STOH

 

Strength and Conditioning

Front Squat 4×6

Pendlay Row 3×10 /w DB Floor Press x8

Banded Bridges x15 /w Ring Support Pull-Ups x10 (x3)

Capacity

50s on 45s off x10

Slams

Cals

Thursday

Fortifit – General Strength + Intervals

Push Press 4×6

Pendlay Row 4×6

WOD

2 minutes on on 60s off x5

 

6 Squat Cleans 60/40

6 STOH

Max Wall Balls

 

Strength and Conditioning

Floor Press 4×6 /w Plated W’s x12

Ring Rows 4x 90% /w Push Ups x10

Double KB Front Squat/Goblet Squat x10 /w Straddle Hold x40s (x3)

Capacity

3 mins on each station

30/25 Cals + Max Plank Rocks

100m Carry 6 Inchworms Max Slams

Team Fortitude Barbell

3 Pos Snatch (high hang, hang, floor) 3 sets 60-75%

Clean and Jerk Build to a heavy double

then 5×2 @90%

Power Jerk + Split Jerk – heavy single

Then 3×1 @75-90%

Front Squat 3×5 – 80%

Friday

Fortifit – Skill/Gymnastic strength + Partner conditioning

Kipping Pull ups/Kip Swings

Rest 30s into

HSPU

Rest 30s into

Straddle Hold x40s

Rest 2 mins (x5)

 

WOD

Partners

15 Minute AMRAP

 

200m Run together

30 Cals

20 GTOH 42.5/30

Strength and Conditioning

Deadlift 4×6 /w Banded row x20

FFE Split Squat x8 EL /w Supinated ring Row x12 /w DB Strict Press x8 (x4)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x10 1 Snatch @  85% – 2s pause in catch

Clean + Hang Clean + 2 Jerks Build to a heavy lift then 3×1 @85%

Front Squat 4×4 /w no pause- build up

Team WOD

Teams of 3

For Time

120 Calorie Air Bike

150 Empty Bar Thursters

60 Pull-Ups

Rest 3 Minutes

400m Run together Check in

Then into 4 rounds

10 synchro Down Ups

30 Wall Balls

45 Box Jumps