Wednesday

19
Jan

Wednesday

Peak 180 – Peak Class Workout

Primer

Metcon (No Measure)

EMOM x 9 Min (3 rounds):

1) 2 Squat Cleans

(building to starting or 2nd workout weight)

2) 3-5 Pull-Ups (round 1)

3-5 T2B (round 2)

3-5 BMU (round 3)

3) Rest (use this time to change weights)
Listed above are the “RX” movements but we can of course use the progression of “Scaled” movements for todays workout.

Metcon (Time)

For Time:

3 Rounds: (1)

5 Squat Cleans

10 Pull-Ups

10/7 Cal Bike

2 Rounds: (2)

5 Squat Cleans

10 Toes to Bar

10/7 Cal Bike

1 Round: (3)

5 Squat Cleans

10 BMU

10/7 Cal Bike

RX

(1) 185/135 (65%)

(2) 225/155 (75%)

(3) 275/185 (85%)

Scaling:

Squat Cleans

– Weight

– Hang Squat Clean

– Front Squats

Pull-Ups(Easy)

-Banded Pull-Ups

-Ring Rows

Toes to Bar

– Toes to Target

– Knee Raises

BMU (Hard)

– Ring Rows

– DB Rows

– Feet Elevated

Ring Rows

Bike

– Cals (7/5)

(about :30-:40)
Goal:

15-20 Mins

Most likely singles on cleans throughout. Use the bike as your “active rest/recovery”.

Above we have percentages listed if RX numbers are unrealistic. Make sure you actually follow them to achieve the intended stimulus of the workout!

Metcon