Block 1 Week 3

Monday

Fortifit – General Strength + Aerobic condiitoning

Front Squat 5×5

/w DB Floor Press x 5-5-5-5-5

WOD

2 Minutes on 30s off  x3 of each

1- 10 DB Thrusters + 12 KBS 24/16 + Max Down Ups

2- 15/10 Cals + Max Wall Balls

Strength and Conditioning

Back Squat 3×6

RDL x10 /w DB Strict Press x12 (x3)

Reverse Crunches x12  /w Straight Arm Hold x40s (x3)

Capacity

Partners

12 minutes

40 Cals

40 Plate GTOH

Team Fortitude Barbell

Drop Snatch x3 /w 2s pause in bottom (x4)

Snatch Pull + Snatch – Heavy single

Then 4×1 @80-90%

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

Then 4×1 – 90%

Back Squat 3×5 – 90% of 5RM

/w Push Press 3×8

Tuesday

Fortifit – Oly Lifting + Skill/Aerobic

Clean and Jerk 8×1 @90%

WOD

3 RFT

200m Run

8 KBS 32/24

10 Pull-Ups

Straight into

4RFT

12 Box Jumps

12 Down ups

15 Cals

 

Strength and Conditioning

DB Push Press 3×6 /wPlank Hold

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

Front Support Hold xMax  /w Straddle hold x30s /w Banded Rows x15  (x3)

Capacity

14 minutes

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

Wednesday

Fortifit – Aerobic

Mid-week madness

Partners

Complete 6 rounds each for time

 

20/15 Cals

12 Unbroken Hang Cleans

18 Bar hop Burpees

Strength and Conditioning

Front Squat 3×6

Pendlay Row 3×10 /w DB Floor Press x6

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

Capacity

50s on 15s off x8

Slams

Cals

Thursday

Fortifit – General Strength + Intervals

Push Press 3×6

Pendlay Row 3×6

WOD

3 minutes on 60s off x4

5 GTOH 42.5/30

10 TTB

15 Box Jump Overs

Strength and Conditioning

Floor Press 3×6 /w W’s x12

Ring Rows 3x 90% /w Push Ups x10

Tempo Goblet Squat x12 /w Straddle Hold x40s (x3)

Capacity

3 mins on each station

30/25 Cals + Max Down Ups

30 Slams + 10 inchworms + Plank Hold

Team Fortitude Barbell

Snatch /w 2s Pause at knee and hip – 3 sets 60-75%

Clean Pull + Clean – Heavy single

then 4×1 @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 Minutes

1 Round on 1 round off

10 STOH 50/35

15 Wall Balls

10 Situps

 

Strength and Conditioning

Deadlift 3×6 /w Banded row x20

FFE Split Squat x10 EL /w Supinated ring Row x14 /w Push Ups x10 (x5)

Capacity

60s on 30s off coaches pick x4

Saturday

Team Fortitude Barbell

 EMOM x12 1 Snatch @  85% – 2s pause in catch

Clean + Hang Clean + Jerk Build to a heavy lift then 4×1 @85%

Front Squat 4×3 /w no pause- build up

Team WOD

Teams of 3

36 Minute AMRAP

 

400m Med Ball Run together (1 team member holds the med ball)

60 Hang Clean and Jerk 42.5/30

60 TTB

60 Burpee Box Jumps

3000m Assault Bike

 

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