Waves (Week 4/4)

Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
3 Minutes Rest
Set 4: 6 Reps
Set 5: 4 Reps
Set 6: 2 Reps
3 Minutes Rest
Set 7: 6 Reps
Set 8: 4 Reps
Set 9: 2 Reps

Specific percentages are listed on CompTrain Pro, and are based off our cycle 5-Rep Back Squat benchmark completed in Week 2. For these waves, we have three weights: Lighter (6 reps), Moderate (4 reps), and Heavier (2 reps). Each successive wave, we add a small percentage. Complete the 6-4-2 reps not for time, but move with a purpose. Keep the sets to a short break, and make this challenging. This is the fourth iteration of this rep scheme, with a new wave to be introduced after the de-load week.

7x 5min ON/2min OFF

A) AMRAP of
10 Handstand Pushups
10 Box Jumps
10 KB Swings

B) 1K Row
+ max reps Wall Balls in the remaining time

C) AMRAP of
20 steps DB OH Lunges
20 Russian Twists
20 DB Snatches

D) EMOM 5
15-20 Burpees 😏

E) Max Cal. BikeErg/Assault Bike

F) AMRAP of ”Cindy”
5 Pullups
10 Pushups
15 Squats

G) AMRAP with good Quality
10 Renegade Row
10 Sitting Shoulder Press

50cal row

EMOM 3 burpees

2 min rest

15-9-6

thruster 45kg/30kg

C2B

Deadlift (18mins )
Build to a heavy 3 in 10 sets. Rest 2 mins btw sets
- Touch n go reps

With a Partner
5min Max Calories on a machine

Build to a Heavy Set of 10

3rds
Side Step Up x 15
rest 45s
Single leg romanian DL x 15 w/KB

Goblet Squat x 15
rest 60s
Dumbbel Hamstring Curl x 15
rest 60s

Dips 3 x 8 reps

On the 3:00 x 5 Rounds:
10 WallBalls 9/6kg
10 Box Jump Overs
5 Push Jerks

*Build to a Heavy 5 On Push Jerk