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