Monday

10
Nov

Monday

Peak 180 – Group Class

Reminder: No 5:30am Express or 6am Group Class Monday. Every other class is on tomorrow.

We are going to start a strength cycle now that the open is over(unless you are one of those redo people…give it up and move on already!).

We are doing some testing this week, then the following weeks will focus on building off those weights with the goal of increasing our strength in the coming months.

Here we go!

Weightlifting

Back Squat (1 rep max)

We are going to find our 1RM today. Keep in mind the numbers may be lower than pre-open numbers. We have not been in a strength building phase for almost 5 weeks. It’s important that if you are still working on just getting a quality squat with the barbell, this test is not importnant and the following weeks will help to improve your squat technique.

Performance

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Fitness (alternative to Performance)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bike (Cal)

DB Thrusters (40/30)

H.R. Push-ups