This is the final week of our programming cycle! We will be testing some workouts that we did a few months ago to give you some comparison. We would recommend that you retest them with the same loading, distances, etc. so that you get a good idea of how you have improved. Don’t stress but have fun with them.

Every 1 min for 12 mins, alternating between:
Min 1: Run, 200 m
Min 2: 20 Box Jumps, 24/20 in
Min 3: 20 Kettlebell Swings, 70/53 lbs

Compare to 10/12

Starting Monday off with a spicy EMOM! This is going to be a turn and burn kind of workout with minimal rest between each movement. Many will have to lower the distance on the run and reps on the box jump and swing to keep it manageable. Others will be able to start RX and possibly have to modify as they go. Either is ok and we want you pushing the pace a bit here to get uncomfortable. This is a burner of a workout and will be all about managing appropriate distances, weight, and reps for the athlete!

Midline
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 50 ft
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 50 ft
10 R Paloff Press
Plank-up, 30 secs

Post Workout
1x:
:90sec ea. Banded Hamstring Stretch
:90sec ea. Banded Crossover Stretch

Working with some carries and banded work. This is for quality so don’t rush through it. Loading for the carry should be reasonable but challenging. Distances should be completed unbroken with a focus on quality overhead position.