Peak 180 – Group Class
Get back on track today!
Part A.
Metcon (No Measure)
EMOM x 12 min
min 1) 8-10 Strict Pull-ups*
min 2) 10 Strict Dips
min 3) Rest
*Alternatives for Strict Pull-ups
-5 Jumping Pull-ups w/ 2-3 sec negative
-10 Strict wide grip banded
-10 Ring Rows w/ negative
*Alternative for Dips
-Banded Dips
-Box/Bench Dips
Alot of members want to work towards getting their first Pull-up or improving their pull-ups. This basic simple strnegth work will be a huge help in working towards this goal. We will spend the next few weeks doing this in different forms, but same fundamental pull-up work.
Performance
Metcon (Time)
Complete for time:
15-12-9 reps
Power Cleans (95/65)
Lat Burpees over Bar
12-9-6 reps
Power Cleans (135/95)
Lat Burpees over Bar
9-6-3 reps
Power Cleans (185/105)
Lat Burpees over Bar
Metcon (Time)
Complete for time:
15-12-9 reps
Power Cleans (95/65)
Lat Burpees over Bar
12-9-6 reps
Power Cleans (135/95)
Lat Burpees over Bar
9-6-3 reps
Power Cleans (185/105)
Lat Burpees over Bar
Fitness (alternative to Performance)
Metcon (Time)
Complete for time:
14-12-10-8-6-4-2 reps
Row (Cal)
Knees to Elbow
KB Swings
Burpees over KB
KB Goblet Squats