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OCTOBER NEWS!
Fortitude classes are LIVE!
10am on Monday - Friday
630pm Monday, Wednesday, Friday
8am on Saturday
PROGRAMMING INFORMATION
Week 3 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 Snatch Push Press + Overhead Squat (2+1)
Day 2: 5 x 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk
Day 3: 10 Clean and Jerk Singles (70-80%)
MONDAY
STRENGTH:
Snatch Push Press
Overhead Squat
CONDITIONING:
Burpee Box Jump Over
Row
Power Snatch
TUESDAY
STRENGTH:
Deadlift
Hang Power Clean
Push Jerk
CONDITIONING:
Deadlift
Handstand Push Up
ACCESSORY:
Strict Pull Up
Body Row
WEDNESDAY
CONDITIONING:
Bike
Dual Dumbbell Walking Lunge
Push Up
ACCESSORY:
Handstand Skills & Drills
THURSDAY
STRENGTH:
Clean & Jerk
CONDITIONING:
Wall Ball
Pull Up
Box Jump
FRIDAY
CONDITIONING:
Run
GHD Sit Up
Double Under
SATURDAY
FORTITUDE 8am:
Bike
Box Jump Over
Row
Plate Ground To Overhead
Burpee
Ski / Run
CROSSFIT 9am:
Coaches' Choice
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