Monday
Fortifit
W/up
EMOM x6
1- 5 Cals + 10 Air Squats
2- 16 Deadbugs + 10 Spider Hips
Every 2 minutes x 8
1- 5 Front Squat (same or +KGs)
2- 5 DB Floor Press + 8 SA KB Rows EA 6RFT /w 30s rest between rounds 16 DB Snatches 12 KBS 200m Run
WOD
6RFT /w 30s rest between rounds
16 DB Snatches
12 KBS
200m Run
Strength and Conditioning
Sumo Deadlift x5 /w Floor Press x8 (x4)
Tempo Goblet Squat x8 /w SA DB Rows x10 /w Hanging Knee Raises x15 (x3)
Capacity
Pairs 10 minute AMRAP
30 Slams Rep for rep
20 Cals
10 Down ups
Team Fortitude Barbell
Snatch x3 – Technical triple (x4)
Clean Deadlift + Clean + Jerk (1+1+1) (x4)
Clean Floating Deadlift 3×6, 3×3
Front Squat + Jerk Dips (3+3) (x3)
Tuesday
Fortifit
W/up –
EMOM x6
1- 8 Snatch grip P/press + 5 Inchworms
2- 15s Active Hang + 10 Spider Hips
Every 60s x15 1 Snatch Deadlift + 1 Snatch
Start at 50%Building up in weight, once a lift is missed Work back down by 10kg and stay on that weight.
WOD
Pairs 16 minutes Round for round
10/8 Cal Bike
10 Wall Balls
10 STOH 42.5/30
Strength and Conditioning
DB Bench Press x5 /w Front Foot elevated Split squats x12 EL /w Standing Banded Row x18 (x4)
DB RDL x8 /w Standing Military Press x10 /w Box support Hold x45s (x3)
Capacity
Team of 3
Max Cals in 10 minutes
Every time a team member switches
8 Down ups
Wednesday
Fortifit
W/up
EMOM x8
1- 30s cals + 3-5 Down ups
2- 5 Slams + 10 W’s
Every 3 minutes x5
Part A
6 BMU/6-10 Strict Pull Ups/12-15 Ring Rows,
5 Deadlifts – 75%
6-10 Strict HSPU
Part B
Every 3 minutes x4
18/14 Cals
Max DB Thrusters – 2.15-30 – 15/10kg
Strength and Conditioning
Back squat x5 /w Seated Arnold Press x8 (x4)
KB Sumo Deadlift x8 /w Chest Supported Row x12 /w Bent hollow Hold x45s (x3)
Capacity
Tabata intervals
Cals x10
rest 1
Bent hollow Hold x10
Thursday
Fortifit
W/up
EMOM x8
1- 10 Walking Lunge Steps + 16-20 Plank rocks
2- 5 Inchwomrs + 10 Spider Hips –
A1 RDL x8
A2 Tempo ring Dips x max
A3 Strict Chin Ups x max
(x5)
WOD
5 Rounds for time /w 30s rest
12 Cals
6 Power Cleans 60/40
200m Run
Strength and Conditioning
Floor Press x5 /w Banded Bridges x20 (x4)
Foot Elevated Planks x45-50s/Wall climbs /w Ring Support Pull-ups x15 (x3)
Capacity
Partners12 Minute AMRAP
20 cals (intervals of 10)
20 DB Thrusters
6 Synchro Down Ups
Team Fortitude Barbell
Snatch Deadlift + Snatch (1+2) (x4)
Clean + Front + Jerk Technical Max (x4)
Floating Snatch Deadlift 3×6, 3×6
Front Squat 3×5 /w Upper Accessory
Friday
Fortifit
WOD
Crossfit Open 18.3
Strength and Conditioning
Deadlift x5 /w Bench Press x5 (x4)
Plated Suitcase Carry x1L Deadbugs x24 /w Plank x60s (x3)
Capacity
18.3
Saturday
Team Fortitude Barbell
Snatch – single for the day then -15% 1×1, -20% 1×1 -25% 1×1
Clean and Jerk single for the day then -15% 1×1 -20% 1×1 -25% 1×1
Back Squat 3×3 (3s pause each rep)
Team WOD
Team of 3 –
10 Rounds each for time
8 BBJ
6 Power Cleans 60/40
8/6 Cal Bike