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Siteplicity
Peak 180 – CROSSFIT Warm-up 10:00 minutes, For Quality 1:00 minute Cardio Choice 10 Deep Lunge Mountain Climbers 10 Scapular Push-Ups 20 Bear Plank Shoulder Taps 10 Cossack Squats Weightlifting Strength Superset (Weight) 8:00 minute EMOM min 1: 10 Dual DB Bench Press min 2: 8/8 Contra Lateral Front Rack KB Box Step-Ups 20” Extra...
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Peak 180 – CROSSFIT Warm-up 8:00 minute EMOM min 1: 200/180m Row min 2: 10 Scapular Pull-Ups + 10 Kip Swings min 3: 20 Alternating V-Ups min 4: :10 sec Ring Support Hold + :10 sec Bottom of Dip Hold Metcon “Fire and Ice” (Time) For Time, With a Partner 20 Ring Muscle-Ups 40 Toe...
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Peak 180 – CROSSFIT Warm-up 2 Sets, For Quality 200m Run or 1:00 Cardio :30/30 Second Banded Front Rack Mobility :30 Thoracic Extension Against Wall 6 Inchworm Push-Ups 10 Alternating Down Dog Toe Taps Weightlifting Push Press (Push Press Every 2:00 minutes, 5 Sets Set 1: 5 Reps @ 75% Set 2: 5 Reps @...
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Peak 180 – CROSSFIT Warm-up 3 Sets, For Quality 8/8 Quadruped Thoracic Rotations :20 second Extended Reverse Plank Bridge 50/50ft Single Arm OH DB Carry 10 DB Goblet Cossack Squat Weightlifting Squat Snatch (Every 8:00 minutes, 2 Sets (16:00 minutes) 6 Reps @ 70% 4 Reps @ 75% 2 Reps @ 80% ) Extra Instructions...
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Peak 180 – CROSSFIT Warm-up 8:00 minute EMOM min 1: 40 second Row or Bike min 2: 10 Ring Rows min 3: 20 Bear Plank Shoulder Taps min 4: 10 Dead-Bugs Metcon “Flow State” (AMRAP – Rounds and Reps) 30:00 minute AMRAP 12/9 Calorie Assault Bike 10/8 Strict Pull-Ups 200ft Farmers Carry 53/35lb 10/8 Cal...
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Peak 180 – CROSSFIT Warm-up 3 Sets, For Quality 5/5 Worlds Greatest Strength 10 Hollow Rocks 10/10 Single Leg Glute Bridges :20 second Glute Bridge Hold 5 Good For You’s Weightlifting Front Squat 10:00 minute EMOM, Alternating Each minute: Minute 1: 6 Back Squats Minute 2: 4 Front Squats All sets are to be performed...
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Peak 180 – CROSSFIT Warm-up 2 Sets, For Quality 30 seconds Jump Rope 6 Inchworm Push-Up 10 Bootstrap Squats w/ Thoracic Rotations : 10-second Supine Grip Chin-Over Bar Hold 5 Broad Jump Weightlifting Power Clean Power Clean and Push Jerk Every 8:00 minutes, 2 Sets (16:00 minutes) 6 Reps @ 70% 4 Reps @ 75%...
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Peak 180 – CROSSFIT Warm-up Warm-Up 3 Sets, For Quality 1:00 Row (15 sec Arms only / 15 sec Arms and Body, / 15 sec Legs and Body /15 sec bull stroke_ 10 Deep Lunge Mountain Climbs :30 second Wall Lean March 10 Alternating Cossack Squats :30 second Plank Hold Metcon “Sliced Ham” (Time) Every...
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Peak 180 – CROSSFIT Warm-up 3 Sets, For Quality 1:00 Row (15 sec Arms only / 15 sec Arms and Body, / 15-sec Legs and Body /15-sec bull stroke_ 10 Deep Lunge Mountain Climbs : 30-second Wall Lean March 10 Alternating Cossack Squats : 30-second Plank Hold “Sliced Ham” (Time) Every 3:00 minutes, 10 Sets...
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Peak 180 – CROSSFIT Warm-up 3 Sets, For Quality 1:00 Row (15 -sec Arms only / 15 sec Arms and Body, / 15-sec Legs and Body /15-sec Full stroke) 10 Deep Lunge Mountain Climbers :30-second Wall Lean March 10 Alternating Cossack Squats :30-second Plank Hold Metcon “Sliced Ham” (Time) Every 3:00 minutes, 10 Sets 250/225m...
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