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