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OCTOBER NEWS!
Fortitude classes are LIVE!
10am on Monday - Friday
630pm Monday, Wednesday, Friday
8am on Saturday
PROGRAMMING INFORMATION
Week 4 of 6 for Strength Cycle
This strength cycle focuses on the in-between lifts of Olympic Lifting. We want to develop a proper setup during the descent and transition to overhead movements during these six weeks.
Days that are labeled "Work up to a Heavy" means we want to see you athletes reach a top weight (within your limitations) in 5-6 working sets.
What you will see this week:
Day 1: Heavy Front Squat + Push Press + Push Jerk (1+1+1)
Day 2: 5 x 3 Position Power Snatch
Day 3: Heavy Snatch Balance
MONDAY
STRENGTH:
Front Squat
Push Press
Push Jerk
CONDITIONING:
Power Clean
Strict Handstand Push Up
TUESDAY
STRENGTH:
Power Snatch
Low Hang Snatch
Mid Hang Snatch
CONDITIONING:
Wall Ball
GHD Sit Up
Push Up
Dumbbell Step Up
ACCESSORY:
Rear Foot Elevated Dumbbell Split Lunge
WEDNESDAY
ACCESSORY:
Handstand Skills & Drills
CONDITIONING:
Bike
Handstand Walk
Toe To Bar
Box Jump
THURSDAY
STRENGTH:
Snatch Balance
CONDITIONING:
Row
Sandbag Clean
FRIDAY
CONDITIONING:
Burpee Box Get Over
Bike
Sit Up
Bar Muscle Up
ACCESSORY:
Barbell Bicep Curl
Bent Over Row
SATURDAY
FORTITUDE 8am:
Bike
Box Jump Over
Row
Plate Ground To Overhead
Burpee
Ski / Run
CROSSFIT 9am:
Coaches' Choice
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