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