Thursday Dec 6th – Fortitude

Part 1 – Dynamic Warm Up (5 minutes)

Part 2 – Movement Prep (10 mins)

EXPLOSIVE Warm-up + Circuit Prep
Back & Forth w/ Partner

  • Plate Swings x 5

  • Axe Chops x 5e

  • Press & Twist x 5

  • Squat Jumps x 5

Part 3 – Conditioning

1 – 25 mins Blaster, Followed by a 15 min Cool Down Circuit.

“Inside Out” – For Time:

25 min AMRAP: Team of 3. Split Reps.

Can you get 3 rounds in?!?

  • 1km Row/2mile Bike

  • 21 Power Cleans

    • (205/145)(185/135)(155/115)(135/95)(95/65)

  • 400M Med Ball Run

    • 21 Lengths as a TEAM

  • 21 Box Jump Overs

    • (24/20)

Grip Conditioning – 15min Cool Down

  • 100 Skips/50 DU

  • 1 Rope Climb/1 Seated Sled Rope Pull

  • 5 Heavy DB Thrusters

Work with your team of 3

BONUS – Gymnastics

Conditioning

AMRAP 5:

  • 3 HSPU, 3 C2B

  • 6 HSPU, 6 C2B

  • 9 HSPU, 9 C2B

  • ……..

Skill Work

Work on a Weakness:

  • Bar/Ring/Etc