PEAK Week 2
Monday 12/11/23
A. Tempo Back Squat -
5 Sets Of:
- Back Squat x 5 Reps @32X1
B. ‘Elf’ -
For Time:
- 60 Single DB Box Step-Ups (50/35#)
- 60 Single Arm DB Push Press (50/35#)
- 20 BMU
Thanks to everyone who came to our Feastivus Party this past Saturday. We had so much fun and hope you did too! Today we have Tempo Back Squats. Make it a priority to stick to the tempo of 3 seconds on the way down and a 2 second pause at the bottom of each rep. This is a challenging tempo so start lighter than you typically would and build a little each set.
Today’s Chipper consists of some single sided work with DB Step-Ups and Single Arm DB Push Presses and will end with a big set of Bar Muscle-Ups. Aim to keep moving throughout the first two exercises and then slowly chip away at the BMU once you get there. This workout will have a 12-minute time cap.
Tuesday 12/12/23
A. Gymnastics EMOM -
EMOM x 10:
Minute 1 - :20-:30 Parallette L-Sit
Minute 2 - 20-30 HS Shoulder Taps
B. ‘Home Alone’
AMRAP 16:
- 500m Row
- 25 Burpees
- 20/15 Calories Echo Bike
We are kicking off class today with some gymnastics work. This cycle we are going to get upside down a lot in order to build our confidence! ‘Home Alone’ is a cardio frenzy. Pick a steady pace to work at throughout this 16-Minute AMRAP. The goal is to practice controlling our breath and how to properly pace ourselves in a workout like this.
Wednesday 12/13/23
A. Strict Pulling
4 Sets Of:
- Weighted Strict Pull-Up x 3-5 Reps
- Bent Over Reverse Fly x 10 Reps
B. ‘How The Grinch Stole Christmas’
5 RFT:
- 30 Double Unders
- 8 Deadlifts (225/155#)
- 15 Wallballs (20/14#)
* Rest 90 Seconds After Each Round
We are focusing on building our Strict Pulling strength. We have Weighted Strict Pull-Ups or you can opt to do Tempo Bodyweight or band Assisted Strict Pull-ups.
Our intervals this week will get SPICY! The point of Wednesdays this cycle is to work on hard, fast sprints and being able to repeat the same intense effort across multiple sets. Each round today should take under 90 seconds so we have a 1:1 work to rest ratio. (Some of you may rest more than you work, that is okay!) Aim to complete all three exercises unbroken! Focus on controlling your breath to bring your heart rate back down during the rest period.
Thursday 12/14/23
A. Snatch Complex
Every 2 Minutes x 8 Sets:
- Snatch Pull + Snatch + Low Hang Snatch +
Behind The Neck Jerk + Snatch Balance + OHS
B. Accessory
3-4 Sets Of:
- Snatch Grip Bent Over Row x 8-10 Reps
- Dual KB Front Rack Wall Sit x 30-45 Seconds
- Single Arm Bottoms Up Press + Carry (6 Reps + 50'/Side)
Holy cow that’s a lengthy Snatch Complex! Friends, we are working on getting comfortable with our Snatch positions and drills. Start this Complex at a light weight and build a little each set. Take your time with each set, focus on hitting strong positions and dialing in form. Accessories include Snatch Grip Rows, KB Front Rack Wall Sits and Bottoms Up Presses + Carries. Be sure to train your accessories just as hard as anything else — our accessory work is designed to build us a bulletproof foundation.
Friday 12/15/23
A. Push Jerk -
In 15 Minutes...
Build To A 1RM
B. ‘Die Hard’ -
EMOM 16:
Minute 1 - 4 Wall Walks
Minute 2 - 50' Dual KB Front Rack Lunge (53/35#)
Minute 3 - 6-8 Dips (Bar Or Ring)
Minute 4 - 10-12 GHDSU
This week we are retesting our Push Jerk 1RM. Grab your gym bestie to share a barbell with and be sure to BRING. THE. HYPE!
‘Die Hard’ is a mix of some gymnastics and some strength work. Each minute should feel more than manageable and give us enough time to slow down a little to prioritize form and breathing. Next week we will start to see some more Ring Drills in order to prep for RMU in future weeks!
Saturday 12/16/23
Partner WOD
‘The Nightmare Before Christmas’ -
Alternating Complete Rounds With A Parter..
12 Rounds For Time:
- 15/12 Calorie Row
- 12 Alternating DB Snatches (50/35#)
- 8 Burpees Over DBs
Join us Saturday at 8 or 9am for our Partner workout!
Olympic Weightlifting
A. Clean + Jerk Complexes
Every 2 Minutes x 4 Sets:
- High Hang Power Clean + Hang Power Clean + 2 Front Squats + 2 Push Jerks
Every 2 Minutes x 4 Sets:
- 2 Low Hang Clean + 2 Split Jerks
B. Deficit Floating Clean Pull
Every 90 Seconds x 5 Sets:
- 4 Deficit Floating Clean Pulls
C. Accessory -
3-4 Sets Of:
- Tall Box Jump x 5 Reps
- DB Strict Press x 10-12 Reps
- Band Palof Press + Rotation x 8-10/Side
We have two different Clean + Jerk Complexes this week. Don’t rush through these! Take the time to focus on technique as you go. Be sure to go heavier this week than last on the Deficit Floating Clean Pulls. We will do one more week of these and then switch to a new secondary lift.
Sunday 12/17/23
Check Streamfit for SUNDAY SWEAT Class
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong