Monday

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