Week of 15.04.

24 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

ENDURO THURSDAYS FULL SEND FRIDAY SWEATY SATURDAY

A. POWER (8 mins total Time) Bodyweight Strength Work STRENGTH (12 mins total Time) For Time (43min Cap) STRENGTH IN Pairs

4 x 3 Box Jump 3-4 sets of Each movement (15mins) Front Squat EMOM 6 Mins (3 rounds) AMRAP 10 Mins (0:00-10:00)
10 Min Cardio Machine
Land with straight legs. This means we are trying to get Got None (0 Reps) 4 x 6 reps (Half Rep + Full Rep) 50 Double Unders MIn 1 :10 Seated DB Strict Press 10 Deadlift (A)
the hips up as high as we can rather than just squating 15 Russian KB Swings MIn 2: 12 Hollow Body DB 10 Deadlift (B)
into it. 12 Inverted Rows Squat down to half way (above parallel), Pullovers (40sec) 20 Wall Balls (A)
12 DB Z Press or Push Ups then stand , then complete a full squat. Make 8min Cardio Machine 20 Wall Balls (B)
https://www.youtube.com/watch? 30-40sec Feet Elevated Reverse Plank sure your half way squat is not just a knee 50 Double Unders Make sure you use a 5 Wall Walks (A)
v=iI8uLPnJCzM&ab_channel=ChalkFitness bend. 15 American KB Swings challenging but repeatable load 5 Wall Walks (B)
Got Some (1-3 reps) for all movements.
Same load across all sets, load should be 6min Cardio Machine RX: 100/75
B.Weightlifting (12 mins total Time) 6-10 Banded Strict Pull Ups challenging but repeatable each set. 50 Double Unders SC: 70/55, Inchworm to Box Pike
8-10 Deficit Pike Push Ups 15 Russian KB Swings
5 sets 30-40sec Feet Elevated Reverse Plank We are going to be increasing the reps over Rest 3 Mins (10:00-13:00)
the weeks before we reduce the reps. 4min Cardio Machine
High Hang Snatch Got Plently (8+ reps) 50 Double Unders AMRAP 10 Mins (13:00-23:00)
into 15 American KB Swings
Hang Squat Snach 6-10 Strict Chest to bar Pull Ups 10 Cals Cardio Machine (A)
into 8-10 Strict Deficit Handstand Push Ups The goal here is stay steady on the machine 10 Cals Cardio Machine (B)
Squat Squat Snatch 30-40sec Feet Single Leg Elevated Reverse Plank from the start, you may increase in pace per 20 Cals Cardio Machine (A)
round but you should never drop your pace. 20 Cals Cardio Machine (B)
Rest 40sec min. Between each movement The skipping and the swings shouldnt take 30 Cals Cardio Machine (A)
Start at ~65% effort and build to UNBROKEN complex you longer than 90sec. 30 Cals Cardio Machine (B)
of the above. Make sure you choose the level that fits you most, you
may mix and match i.e. pullups from Got None and Score is total calories and time total time If completed before 10 Mins
pike push ups from Got Some. Rest as much as you taken. Sync Burpee in remainder of time
need to do the movement unbroken.
Rest 5 Mins (23:00-28:00)
https://www.youtube.com/watch?
v=o5hk7J_zYkc&ab_channel=FunctionalBodybuil For Time within 15 mins (28:00-
ding 43:00)

https://www.youtube.com/watch? 21 Barbell Thrusters (A)

v=7H84uzggH7k&ab_channel=TheActiveLife 4 Sync Burpee Over Bar (AB)
18 Barbell Thrusters (B)
https://www.youtube.com/watch? 4 Sync Burpee Over Bar (AB)
v=1cMcRkLPJHA&ab_channel=MiaGianelli 15 Barbell Thrusters (A)
4 Sync Burpee Over Bar (AB)
https://www.youtube.com/watch? 12 Barbell Thrusters (B)
v=k_kXBEjURUA&ab_channel=FunctionalBodybui 4 Sync Burpee Over Bar (AB)
lding 9 Barbell Thrusters (A)
4 Sync Burpee Over Bar (AB)
https://www.youtube.com/watch? 6 Barbell Thrusters (B)
v=R6k2YlttvNE&ab_channel=ZOARFitness 4 Sync Burpee Over Bar (AB)
3 Barbell Thrusters (A)
METCON METCON METCON METCON
RX: 45/32.5
9 MIN AMRAP SC: 30/25
4 Rounds for Time (15min Cap) 3 Rounds For Time (12 Min) For Total Time (30min Cap)

9 Power Snatch You must perform a two foot

10 DB Renegade Row 20 Alt DB Double Suitcase Lunges 9-6-3
6 Burpee Over Bar hop over the bar for the
150m KB Farmers Carry 20 Push Ups Power Clean
3 Bar Muscle Up or 4 Chest to Bar/Pull Ups burpees unless you present a
20 DB Hop Over (Side to side) 20 DB Double Front Squats 15 Pull Ups / Ring Rows
medical certificate.
200 Run
RX:50/35 RX: 22.5/15 ~Rest 4 Mins
SC: 35/25 SC: 15/10 RX:22.5/15, Deficit Push Ups
SC:15/10, Knee Push Ups as needed 9-6-3
You're going to get a fair amount of volumeon The KB load should be challenging but something you Squat Clean
snathces today so consider doign these in doubles can get whole 150m unbroken. Move quick on the dumbbells and make haste 15 Toe to bar / Hanging Knee
or singles if not strong enough. Goal should be to on the run. We have a tight time cap today so Raises
achieve at least 6-7 rounds. The hop overs can be subbed for lateral line hops we need to make sure we can hold on to those
instead. The goal here is to practise lateral bounding DB for big sets. ~Rest 4 Mins
as we always get stuck doing movements in the
frontal plane of movement. 30 Burpee Box Jump Overs

https://www.youtube.com/watch? RX: 60/40

v=gi1EwrDbgJo&ab_channel=OPEXFitness SC: 40/30,

Multiple workouts today so you

will need to pace this
accoridingly. The First two
workouts will need you to be
consistent cadence on the
Barbell and big sets on the rig. I
would do all the barbell reps in
singles today. If you can't
achieve big sets pleae consisder
scaling down otherwise you are
going to have trouble finishing
this workout.