19
Sep
Monday
Peak 180 – COMPETITOR’S CLASS
Warm-up
Warm-up (No Measure)
ON A 6:00 CLOCK
2:00 CARDIO OF CHOICE
INTO AMRAP IN REMAINING TIME:
6 90/90 HIP ROTATIONS
8 BIRD DOGS (4/4)
10 MEDBALL SQUAT
:20 SQUAT HOLD W/ MEDBALL
Weightlifting
Front Squat (5×5)
FRONT SQUAT (16 MINUTES)
5 SETS OF 5 REPS
START @ 65% AND BUILD
BB FREE
5 SETS
12 HEEL ELEVATED NARROW STANCE GOBLET SQUATS
:30 WEIGHTED WALL SIT
Metcon
Metcon (AMRAP – Reps)
“STORM” (15 MINUTES)
AMRAP – 4
12 WALL BALLS
6 BURPEE BOX JUMPS
REST 1:30
AMRAP – 4
9 WALL BALLS
6 BURPEE BOX JUMPS
REST 1:30
AMRAP – 4
6 WALL BALLS
6 BURPEE BOX JUMPS
GOAL = UNBROKEN WALL BALL SETS, MOVE SMOOTHLY ON BURPEE BOX JUMPS
score = total reps!
LEVEL 3
20/14#
24/20″
LEVEL 2
14/10#
20″
LEVEL 1
10/8#
AHAP