Peak 180 – Group Class

Weightlifting

Front Squat (Isometric) (5×4 )

5 Sets of 4 reps with 3 second pause at the bottom of each rep.
Week 3 of Cycle

Similar to the Monday Back Squat, focus on keeping an upright torso, elbows up and keep solid form the whole time.

Performance

Metcon (AMRAP – Rounds)

EMOM x 18 min

Min 1) 15/12 Cal Ski

Min 2) 15 Box Jumps (24/20)

Min 3) 14 Single Arm S2OH (50/35)(7 per arm)

Min 4) 20 Body weight Lunges (in-place)

Min 5) 2 Rope Climbs

Min 6) Rest

RX+ 70/50 on the S2OH, Pistols (20 reps) for Lunges, Legless Rope Climbs
You are recording the rounds completed. If you complete every movement in the 18 minutes, put 18 rounds (include the rest, you earned it). If you scale, but completed every round, put the scaled movement or reps in the notes.

Fitness (alternative to Performance)

Metcon (AMRAP – Reps)

Every 4 min x 3 Rounds

(2 min rest after each round)

Row 500m

20 American Swings

Max Burpees