Retest Week
Monday
Fortifit
Test – Front Squat 5RM
WOD
E2MOM x8
1 – 12 Down Ups 12 DB snatches + Max Cals
2- 5 Front squats 42.5/30 10 HRPU 10 TTB
Strength and Conditioning
Test – Back Squat 6RM
Test RDL 10RM
Push Ups x10 /w Banded Face Pulls x12/w Plank x45s (x3)
Capacity
Partners 10 minutes
100m Farmers Carry
30 Cals
20 Slams
Team Fortitude Barbell
Drop Snatch x2 /w 2s pause in bottom (x4)
Snatch Pull + Snatch – Heavy single
Then 6×1 @80-90%
Hip Clean + Hang Clean – Build to heavy
Then 3×1 – 90%
Back Squat 5×5 – 90% of 5RM
/w DB Push Press 5×8
Tuesday
Fortifit
Test – Clean and Jerk – build to heavy
WOD
Test – ‘Helen’
3RFT
400m Run
21 KBS
12 Pull-Ups
Strength and Conditioning
Test – DB Push Press 6RM
Test -Max Plank Hold
Double KB Sumo Deadlift x12 /w Banded Bridges x15 /w Front Support Hold x45s (x4)
Capacity
12 minutes
Partners – 8 Cals on 8 Cals off
Wednesday
Fortifit
Mid-week madness
Test – ‘The Fortitude’
6 Rounds For time
400m run
20 Down ups
20 KBS 32/24
100m Farmers Carry
Strength and Conditioning
Test -Front Squat 6RM
Test Pendlay Row 10RM
DB Floor Press x10 /w Banded Bridges x15 (x4)
Capacity
45s on 15s off
Tuck Ups
Inchworms
Cals
Thursday
Fortifit
Test – Push Press 5RM
Test – Pendlay Row 5RM
WOD
3 minutes on 30s off x4
16 KBS 24/16
14 Cals
12 Box Jump Overs
Strength and Conditioning
Test – Floor Press 6RM
Test – Max Strict Ring Rows
Double Tempo Goblet Squat x10 /w Straddle Hold x40s (x4)
Capacity
2 mins on each station
Max Cals
100m Cary + Max Slams
rest 45s x3
Team Fortitude Barbell
Snatch /w 2s Pause at knee – 3 sets 60-75%
Clean Pull + Clean – Heavy single
then 6×1 @90%
Power Jerk + Split Jerk – Heavy single
Then 3×1 @75-90%
Front Squat 3×5 – 80%
Friday
Fortifit
Test – 3 Rounds
Max Kipping Pull-ups/Kip Swings/Strict Ring Rows
Rest 60s
Max HSPU/Push Ups
rest 2-3 mins per round
Score = Total reps
WOD
Partners
1 round on 1 round off x18 minutes
100m Run
15/10 Cals
5 Squat Cleans 60/40
Strength and Conditioning
Test – Deadlift x6RM
Test – Max Bent Hollow Body Hold
FFE Split Squat x6 EL /w Single arm DB Row x8 EA /w DB Strict Press x8 (x4)
Capacity
60s on 30s off coaches pick x4
Saturday
Team Fortitude Barbell
EMOM x15 1 Snatch @ 85% – 2s pause in catch
Clean + Hang Clean + Jerk Build to a heavy lift then 5×1 @85%
Front Squat 6×2 /w no pause- build up
Team WOD
“Team Daniel”
In teams of 3 complete
3RFT
50 Pull-Ups
400m run together
21 Thrusters 42.5/30
90 Cal Assault Bike
21 Thrusters
400m Run together