Peak 180 – Group Class

Part A.

Metcon (Weight)

E2MOM x 12 min:

Perform 4 Power Cleans at 75-80% of your 1RM.
Last week we performed 6 reps every 2 min at 65% so this week should be heavier and may require longer breaks between reps. If you can go touch n’ go, then go for it.

Performance

Metcon (Time)

30 Medball Cleans (20/14)

Right into…

5 Rounds of:

40 Double Under

10 Toes to Bar

Right into…

30 Medball Cleans
Scale:

Double Unders you can scale with either 60 singles or 30 DB Hop-overs. The hop-overs may spike the heart rate a little more than singles, which is what we are looking for out of the RX movements. Keep heart rate high, yet still transition well to the Toes to Bar and back to the rope each round. Even lowering reps on double unders is a good idea in order to get same stimulus as stringing 40 reps together unbroken (or close to unbroken).

Fitness (alternative to Performance)

Metcon (Time)

2 Rounds:

20 Cal Bike

20 Jumping Alt Leg Lunges

10 Man Makers (40/30)

5 Wallwalks

Metcon (Time)

2 Rounds:

20 Cal Bike

20 Jumping Alt Leg Lunges

10 Man Makers (40/30)

5 Wallwalks