Peak 180 – Group Class

Weightlifting

Back Squat (5×6)

Week 3 of 4

Build to 75% (a little heavier than last week). You should be doing about 4-5 warm-up sets of 3-4 reps to build before you start the working sets.

Performance

Metcon (AMRAP – Reps)

4 Rounds x 4 min per round (2 min rest between rds):

100m Run

25 Russian Swings (53/35)

25 Box Jumps

Max Bar Muscle Ups

Scale:

1. Max Pull-ups

2. Max Banded Pull-ups or Jumping Pull-ups

3. Max Ring Rows

Score: Total BMU (or scaled movement)
Make sure to put in the notes on wodify the scale you chose

Fitness (alternative to Performance)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

20/18 Cal Row

20 Sit-ups

10 Man Makers