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FORTITUDE FRIDAY

2/27/2020

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Friday 02.28.20

StrengthFront Squat
WU
On the 1:30 x 7 Sets: ​
Set 1 - 3 Reps @ 79%
Set 2 - 1 Rep @ 84%
Set 3 - 3 Reps @ 79%
Set 4 - 1 Rep @ 87%
Set 5 - 3 Reps @ 79%
Set 6 - 1 Rep @ 90%
Set 7 - 12 Reps@64%
*Percentages Based On 1RM Front Squat

WOD “Fortitude”
14 Min EMOM
(7Rds)
Even - 15/12 Cal Row
Odd - 15 Burpees
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ACTIVE RECOVERY THURSDAY

2/26/2020

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February 02.27.20

Active Recovery WOD
Picture
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BILTMORE WEDNESDAY

2/25/2020

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Wednesday 02.26.20

Strength“Beast Builder”

On the 1:30 x 6 Sets:
Set 1: 11 DL + 11 PJ
Set 2: 11 DL + 9 PJ
Set 3: 11 DL+ 7 PJ
Set 4: 11 DL+ 5 PJ
Set 5: 11 DL+ 3 PJ
Set 6: 11 DL+ 1 PJ
*start between 40-50% of 1RM Push Jerk​

WOD
"Biltmore"
15 Min AmRap
30/21 Calorie Bike/Row (alt)
30 Box Jump Overs (24/20)
30 Double DB Power Cleans (50's/35's)
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BLACK ROSE TUESDAY

2/24/2020

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Tuesday 02.25.20
Strength / Skill
Strict HSPU
On the 1:30 x 5 Sets:
1 Set of Strict HSPU’s

WOD

"Black Rose"
On the 4:00 x 5 Rds
50 DU
5 BMU
5 Power Snatches
*Start @ 55-60%
*Build to a heavy set of 5
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BLACK & TAN MONDAY

2/23/2020

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Monday 02.24.20

Strength
Back Squat
WU
Set #1 - 9 @ 78%
Set #2 - 7 @ 85%
Set #3 - 5 @ 92%
Set #4 - 3 @ 97%
Set #5 - 1 @ 102%
Set #6 - 1 @ 104%
Set #7 - 1 @ 106%
Set #8 - 1 @ 106%
Percentages Based On 5RM Back Squat

WOD "Black and Tan"
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

15/12 Cal Row
15/12 Cal Assault

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees


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WISE MEN FRIDAY

2/20/2020

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Friday 02.21.20

Strength Front Squat
WU
On the 1:30 x 7 Sets:
Set 1 - 3 Reps @ 77%
Set 2 - 1 Rep @ 82%
Set 3 - 3 Reps @ 77%
Set 4 - 1 Rep @ 85%
Set 5 - 3 Reps @ 77%
Set 6 - 1 Rep @ 88%
Set 7 - 12 Reps@62%
*Percentages Based On 1RM Front Squat

WOD
“Wise Men"
3 Min AmRap
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

3 Min AmRap
Max Rounds of Macho Man (155/105)

Rest 3 Minutes

3 Min AmRap
Max Rounds of Macho Man (185/135)

1 RD MACHO MAN =
3 Power Cleans
3 Front Squats
3 Push Jerks
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ACTIVE RECOVERY THURSDAY

2/19/2020

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Thursday 02.20.20
Active Recovery WOD
Post WOD Mobility
Picture
Picture
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LONG HAUL WEDNESDAY

2/18/2020

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Wednesday 02.19.20

Strength Power Cleans
EMOM x 7
Set 1: 115/85
Set 2: 135/95
Set 3: 155/105
Set 4: 185/125
Set 5: 155/105
Set 6: 135/95
Set 7: 115/85

WOD “Long Haul”
2 RFT
20 Push Presses (115/85)
30 Single DB Box Step-ups
40 Burpees
50/35 Calorie Row
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UNDERTAKER TUESDAY

2/17/2020

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Tuesday 02.18.20

​Skill Strict HSPU
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

Handstand Walk Biathlon
For Time (10 Minute Cap):
300' Handstand Walk
Every Break: 3 Ring Muscle-ups

WOD
“The Undertaker"
13 Min AmRap
Buy-In:
30/22 Cal Bike
500m row

Directly Into...

5 Deadlifts (245/165)
15 AbMat Sit-ups
​25 DU


​
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FOOT LOCKER MONDAY

2/16/2020

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Monday 02.17.20

Strength Back Squat
E2MOM x 4
Set #1 - 9 @ 77%
Set #2 - 7 @ 84%
Set #3 - 5 @ 91%
Set #4 - 3 @ 96%

INTO:

EMOM X 7
Set #5 - 1 @ 100%
Set #6 - 1 @ 102%
Set #7 - 1 @ 105%
Set #8 - 1 @ 105%
Set #9 - 1 @ 105%
Set #10 - 1 @ 105%
Set #11 - 1 @ 105%

WOD “Foot Locker"
3 Rounds:
9 Toes to Bar
15 Wallballs (20/14)

Directly Into...

3 Rounds:
9 Power Snatches (75/55)
15 Overhead Squats (75/55)
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