EMOM

CFND – PeakFitness – High Intensity Interval Training Metcon (No Measure) EMOM 3 rounds 10 curtsy lunges 10 pushups 15 KB squat press 10 burpees 20 plank with shoulder taps...
Monday 1.22.18

Monday 1.22.18

Accessory Work A. Four sets of Double DB OH Lunges (target 16 reps at your choice of weight, DB in each hand) Rest 90 seconds Bottoms up ring dips x8/3 + 5/3 ring rows with 3s pause at top Rest as needed For bottoms up ring dips – start in as deep a ring dip as possible, pause for a second and then press out of ring dip to the top. Once you locked out you can jump down and then repeat that process. For ring rows – at your pause, make sure your thumbs are connected to your chest, if not, move your feet back Conditioning B. EMOM 10 1st: 10 bar hops + 10 power cleans (115, 80) 2nd: 7 Front squats (115, 80)+7 Shoulder to...

METCON for time

CFND – PeakFitness – High Intensity Interval Training Metcon (Time) 5 ROUNDS 40 Mt. Climbers 30 situps 20 goblet squats 10 OH lunges 400 M...

Friday 1.19.18

Reminder: NO SATURDAY CLASSES due to the Winter Blastoff competition Strength A. Take 10 min to build to max weighted strict pull up) If you do not have strict pull ups perform 2 weighted negatives or 10 banded strict pull ups Conditioning Teams of 2 AMRAP 20 One athlete rows until teammate completes 20 air squats 16 DB snatches (50, 35) 12/7 HR push ups *Switch once your partner completes the whole round You will have two scores: the total rounds and reps completed over the 20 minutes and the total distance rowed If you are competing tomorrow and still want to come in and do something: A. Crossover Symmetry – “Strength” B. 3 rounds: 500m row, rest the time it takes to complete with each 500m row being faster than the...

Thursday 1.18.18

Weightlifting A. Back Squat 10@50% 10@60% 10@65% 8@70% Conditioning B. 0-3:00 15 cleans (115, 80)+AMRAP burpee box jump overs 3:00-6:00 12 cleans (135,95)+AMRAP burpee box jump overs 6:00-9:00 9 cleans (165, 115)+AMRAP burpee box jump overs 9:00-12:00 6 cleans (185, 135)+AMRAP burpee box jump overs Yes, these are full...
Wednesday 1.17.18

Wednesday 1.17.18

Reminder: NO CLASSES on Saturday due to Winter Blastoff Competition at the gym Strength A. Strict Press (5@65%, 4@75%, 3@85%, 2@87.5%, 1@90%, 10@72.5%) Conditioning B. For time 20/12 HSPU 40 pull ups 80 situps 20 OHS (115,...