Monday
Fortifit
A1 Front Squat x3 – 80%
A2 Seated DB Strict Press x8
A3 Plated Deadbugs x20
(x4)
WOD
2 minutes on 30s off x6
1 – 8 Pull – ups 16 Box Jump Overs Max Cals
2 – 10 STOH 42.5/30 15 Sit ups Max Double Unders
Strength and Conditioning
Sumo Deadlift x 8 /w Seated Arnold Press x12 (x3) (same weight each set)
Tempo Goblet Squat x12 /w SA DB Rows x10 (x3) /w Hanging Knee Raises x12 (x3)
Capacity
12 Min timer
12 Slams
10 DB Push Press
8 Cals
Team Fortitude Barbell
Snatch x2 + OHS /w 2 sec pause in bottom – 4×1 (increase on last week)
Clean + Jerk 3×1 80%
Clean Segment pull (1′, knee, hip, finish)- 3×2
Floating Clean Deadlifts 3×5
/w Upper Accessory exercise
Tuesday
Fortifit
Snatch Balance x3 + OHS x3 (x4)
Every 90s x6
Snatch x3 – 60%
WOD
14 Minute AMRAP
12 TTB
18 Power Cleans 42.5/30
12 Bar Hop Burpees
Strength and Conditioning
DB Bench Press x8 /w Front Foot elevated Split squats x8 EL /w W’s x15-20(x3)
DB RDL x12 /w Seated Z Press x12 /w Lying Leg Lifts x12 (x3)
Capacity
12 minutes
Partners alternate
8 Goblet squats on 8 Goblet squats off
12 Plate GTOH together
10 cals on 10 cals off
Wednesday
Fortifit
Mid-week madness
3 rounds
Banded Bridges
Pairs
1 round on 1 round off
25 Wall Balls
12 Cals
Then
30 Double Unders
10 DB Thursters
(x3) each
Strength and Conditioning
Back Squat x8 /w Chest Supported Row 10 (x3)
Good Mornings x12 /w Seated DB Strict Press x12 /w Standing Banded Row x15 (x4)
Capacity
90s on 30s off (x5)
8/6 Cals
10 Lying Knee raises
Max Inchworms
Thursday
Fortifit
A1 – RDL x6
A2 – DB Floor Press x12
(x3)
B1 – Tempo Push ups (3s lowerig to plate) x max
B2 – Max Chin Ups
(x3)
WOD
3 Minutes on 1 off x4
10 Clusters 42.5/30
10 Cals
10 HSPU
Strength and Conditioning
Floor Press x8 /w Split squats x8EL (x3)
Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x12 /w Monster Walks x50s (x4)
Capacity
Partners
12 Minute AMRAP
5 Cals on 5 cals off
20 Slams rep for rep
10 Cals on 10 cals off
20 Plate GTOH rep for rep
Team Fortitude Barbell
Snatch 3×1 – 80% (x5)
Power Clean + Front squat + Clean + Jerk (3s pause in split) 4×1 -nice working weight
Snatch Segment Pull (1′, hip, knee, finish) 3×2
Front Squat 3×5 no pause – Same weight across sets
Friday
Fortifit
Part A
3 rounds
6 Unbroken Hang Power Snatches
12 Tuck ups
Into Max HSPU
Rest 2 mins between rounds
Part B
3 rounds
12 Box Jump Overs
8 Cals
Into Max TTB
Rest 2 mins between rounds
WOD
Partners
12 minute AMRAP
30 Hang Power Cleans 42.5/30
30 STOH 42.5/30
12 Synchro Down ups
Strength and Conditioning
Deadlift x8 /w 1L Walking Lunges (x4)
Bench Press x8 /w Banded Bridges x15 /w Plated Deadbugs x20(x3)
Capacity
60s on 30s off coaches pick x4
Saturday
Team Fortitude Barbell
Snatch – Single for the day
Clean and Jerk – Single for the day
Paused Back Squat 3×2 – Same Weight Across
Snatch Floating Deadlift 3×5
Team WOD
‘Modified Mr. Joshua’
Team of 3
35 Minute AMRAP
Run 400m together
30 Deadlifts 70/50
15 Synchronised Sit-ups
30 Burpees to Plate