MIN 1 – :30 Max Single Unders + :30 Ankle Rollouts
MIN 2 – :30 Max Air Squats + :30 Bootstrappers
MIN 3 – :30 Max Single Unders* + :30 Scap Push-Ups
MIN 4 – :30 Max Lunges + :30 Alt Groiners
*Single Unders can progress to Double Unders
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle
AMRAP x 5 MINUTES
12 Overhead Squats (115/75)
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Front Squats (95/65)
35 Double Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (75/55)
35 Double Unders
(Score it Total Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (42.5/30)
KG BB3: (35/25)
AMRAP x 5 MINUTES
12 Front Squats (95/65)
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Back Squats (75/55)
60 Single Unders
-Rest 1:30-
AMRAP x 5 MINUTES
12 Thrusters (65/45)
60 Single Unders
(Score it Total Rounds + Reps)
KG BB1: (42.5/30)
KG BB2: (35/25)
KG BB3: (30/20)
MIN 1 – Overhead Wall Stretch*
MIN 2 – Calf + Tib Raises
MIN 3 – Pigeon Pose**
*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**RND 1 complete on one side, RND 2 switch.
(No Measure)
*Start Light and build to Moderate. This is a deload week.
(Score is Weight)
Week 4 of 5
Strength | Wave-Loading Cycle