PEAK Week 1
We're kicking off a new cycle called PEAK, designed to push your limits and sharpen your skills as we head toward the Open. Over the next 6 weeks, we’ll focus on key areas like barbell cycling, pressing, gymnastics, grip endurance, lifting at higher RPEs, and conditioning capacity. Expect tests and retests woven into the cycle, including Cindy, along with retests of DT and 24.3. This is your chance to refine technique, build strength, and fine-tune pacing as we gear up for the season ahead!
Monday 1/20/24
Today, we’re focusing on pulling strength with deadlifts. The first four sets should emphasize consistent, strong pulls at a moderate-to-heavy load, prioritizing control and solid technique. The final set is an AMRAP, designed to test your capacity while maintaining form.
Part B is a fun chipper—aim for unbroken thrusters, steady box jumps, and quick, efficient sets on the gymnastics. This workout will challenge your ability to move efficiently under fatigue, progressing from pull-ups to chest-to-bar and bar muscle-ups each round. Focus on controlled movement with quick transitions between exercises!
A. Deadlift -
Every 2:30 x 5 Sets:
Sets 1-4: 5 Reps @ 70-75%
Set 5: 5+ Reps @70-75% (AMRAP, leaving 1-2 reps in the tank)
B. ‘Tambourine Dream’ -
For Time:
- 15 Thrusters 95/65#
- 15 Box Jumps 24/20"
- 15 Pull-Ups
- 12 Thrusters 95/65#
- 12 Box Jumps 24/20"
- 12 C2B
- 9 Thrusters 95/65#
- 9 Box Jumps 24/20"
- 9 BMU
Tuesday 1/21/24
This workout is designed to build grit and endurance capacity through high-intensity intervals. During the 3-minute work periods, pace yourself on the burpees and double-unders so you're prepared to push hard on the bike. Focus on consistent footwork for the burpees and staying relaxed, breathing smoothly during the double-unders. Start the bike at a manageable pace, then push to max effort in the final 20 seconds. The key is smart pacing during the work phase, followed by focused recovery during the 3-minute rest, allowing you to repeat each round with intensity and consistency.
A. ‘Funny Papers’ -
5 Sets:
3 Minutes On, 3 Minutes Off:
- 15 Line Facing Burpees
- 60 Double Unders
- Max Calorie Echo Bike
*Score is total calories
Wednesday 1/22/25
Today, we’re building to a heavy 3 Push Jerk. The goal is to go as heavy as you can while maintaining solid technique and building confidence with each rep. Use the 15 minutes to perform 6-8 sets, making strategic jumps along the way.
Part B, "Transformations," is an 18-minute AMRAP that will challenge both your endurance and pacing. This workout mirrors last Wednesday’s but without the 2-minute rest, requiring you to maintain a steady rhythm throughout. Pace the row to ensure you can keep moving through the step-ups, wallballs, and TTB—start slower than you think to avoid burning out!
A. Push Jerk -
In 15 Minutes...
- Build To A Heavy 3 Reps
B. ‘Transformations’
AMRAP 18:
- 500m Row
- 20 DB Box Step Ups 50/35# 20"
- 15 Wallballs 20/14#
- 10 TTB
Thursday 1/23/25
A. Clean Complex -
Every 90 Seconds x 4 Sets:
- 2 Clean Pulls + 2 High Hang Cleans @ 55-60%
Every 90 Seconds x 4 Sets:
- 2 Hang Cleans + 2 Front Squats @ 65-70%
B. Barbell Reverse Lunge -
3 Sets Of:
- 8 Reps / Side @ RPE 6-7
C. Cool Down -
3 Sets Of:
- Tall Box Jump x 5 Reps
- Single Leg Hip Thrust x 8-10 Reps/Side
- Rotational MedBall Throw x 6-8 Reps / Side
Today, we start with a Clean Complex designed to focus on technique and build strength. Clean pulls will help dial in our bar path, while high hang and hang cleans focus on big hip extension and being quick under the barbell. Front squats will reinforce strong squat positions—chest up and knees out. The goal is to practice the movements with fluidity and control while building power and positioning.
Next, we have Barbell Reverse Lunges, a great accessory movement to target your quads, glutes, and core while improving unilateral strength.
The tall box jumps, single-leg hip thrusts, and rotational medball throws will increase mobility, activate the glutes, and improve rotational strength to help build a strong foundation.
Friday 1/24/25
A. EMOM 15:
Minute 1 - DB Bench Press x 8 Reps
Minute 2 - Strict Pull-Up x 5 Reps
Minute 3 - Band Pull Aparts x 10 Reps
B. ‘Manakins’ -
5 RFT:
- 10 Hang Power Snatches 75/55#
- 5 Wall Walks
Class kicks off with some accessory work—DB Bench Press to build pressing strength, Strict Pull-ups to strengthen the upper body and improve control, and band pull-aparts to enhance shoulder stability and posture.
‘Manakins’ is a threshold workout. Hang Power Snatches should be light enough for unbroken sets to build cycling confidence, while Wall Walks will require pacing to avoid burnout. Aim for consistent effort across all five rounds. This workout will have your shoulders pumped by the end!
Saturday 1/25/25
JOIN US FOR OUR 8&9AM PARTNER WOD
A. Back Squat -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 60-65%
B. ‘Tomorrow Will Never Know’ -
10 RFT
Partners Alternating Complete Rounds:
- 12/9 Calories Echo Bike
- 8 DB Snatches 70/50#
- 7 BBJO 24/20"
OLYMPIC WEIGHTLIFTING
We’re starting today with a Power Snatch Complex designed to build both strength and technique. The combination of snatch deadlifts, high pulls, and hang power snatches will focus on improving bar control and speed under the bar. Aim to stay explosive while gradually increasing the weight from 55% to 65% across the sets.
Next, we’ll work on BTN Snatch Grip Push Jerks and Overhead Squats, both aimed at building a strong foundation for the snatch. The push jerks emphasize an explosive dip and drive, ensuring a strong lockout overhead, while the overhead squats focus on developing stability in the overhead squat position to reinforce control and proper positioning.
A. Power Snatch Complex -
Every 90 Seconds x 6 Sets:
- 1 Snatch Deadlift + 1 Hang Snatch High Pull + 2 Hang Power Snatches
Sets 1-2 @ 55%
Sets 3-4 @ 60%
Sets 5-6 @ 65%
B. BTN Snatch Grip Push Jerk -
Every 90 Seconds x 4 Sets:
- BTN Snatch Grip Push Jerk x 3 Reps @ 65-70%
C. Overhead Squat -
Every 2 Minutes x 5 Sets:
- OHS Squat x 5 Reps @ RPE 6-7
D. Cool Down
3 Sets Of:
- GHDSU x 12-15 Reps
- DB Single Leg RDL x 6 Reps / Side @31X1
- Band Pallof Press + Rotation x 8 Reps / Side
Sunday 1/26/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
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#FeastStrong