1 ROUND
10 Alt. Lunge-Lunge-Squat
20 Fast Single Unders + 20 Tall Jump Single Unders
5/5 Staggered Stance Good Mornings
Into…
1 ROUND
5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell
:20 Penguin Jumps*
20 Double Unders or 40 Single Unders
10 Back Squats w/Empty Barbell
*Double Tap the hips twice while in the air
Into…
OPTIONAL MOBILITY ROUND
10 Alt. 90-90 Hip Rotations
10 Calf Raises + 10 Tib Raises
10 Alt. Front Rack Elbow Punches
EVERY 2:00 x 7 SETS
25 Double Unders*
10 Alt. Front Rack Lunges (135/95)
25 Double Unders*
*Double Under Ninjas should try for ‘Unbroken’ Reps.
-Rest w/ Time Remaining-
(Score is Slowest Set)
*One of Three Turkey Day WOW this week!
KG BB: (60/42.5)
EVERY 2:00 x 7 SETS
50 Single Unders
10 Alt. Front Rack Lunges (95/65)
50 Single Unders
-Rest w/ Time Remaining-
(Score is Slowest Set)
*One of Three Turkey Day WOW this week!
KG BB: (42.5/30)
*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than the first (8-6-4).
(Score is Weight)
Week 2 of 5
Strength | Wave-Loading Cycle