Peak 180 – Group Class
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.
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)
20 American Swings