Thursday

20
Nov

Thursday

Peak 180 – Group Class

Weightlifting

Tempo Front Squat (3 sec ecc) (5×4)

5 Sets of 4 Reps with a 3 sec eccentric (down phase). Build each set, similar to Monday. First 2-3 sets should be solid, last two should be difficult.
Focus on staying as upright as possible on the full range of motion. Focus on driving elbows up from the bottom of the squat.

Performance

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

Box Jumps (24/20)

Plate to OH (45/35)

*After each set, perform 2 Ring Muscle Ups (so 10/10/2, 9/9/2,…..)
Scale:

S1: 2 Bar Muscle Ups

S2: 3 Strict Pull-ups + 3 Dips

S3: 4 Ring Rows + 4 Push-ups

Fitness (alternative to Performance)

Metcon (Time)

5 Rounds

10/8 Cal Bike

10 Jumping Lunges

5 KB Squat Cleans (44/26)

15 Sit-ups