PEAK Week 3
Monday 2/2/25
Today’s clean complex focuses on barbell control, speed under the bar, and refining key positions. The loading should allow us to prioritize technique and smooth barbell cycling, reinforcing solid form across each set.
‘Ginger’ is going to keep your heart rate up and test your grip. The EMOM is designed to give a little rest so you can focus on intensity and proficient movement each minute. Aim to control your heart rate and move smoothly throughout the 15 minutes. Plan to break up exercises early to help manage the work!
A. Clean Complex -
Every 2 Minutes x 6 Sets:
- 1 Clean Deadlift + 1 Hang Power Clean + 1 Hang Clean + 1 Front Squat @ 65-70%
B. ‘Ginger’ -
EMOM 15:
Minute 1 - 50 Double Unders
Minute 2 - 8 Power Snatches 135/95#
Minute 3 - 10 C2B
Tuesday 2/3/25
Happy Tuesday! Today, we have an exciting conditioning interval test designed to build endurance and consistency. The goal is to maintain steady finish times across all five sets, pushing hard without going into full sprint mode. Plan to start round one at a controlled pace to avoid burnout in round two. Aim for at least 90 seconds of rest per round by scaling as needed.
A. ‘Sporty’ -
Every 7 Minutes x 5 Sets...
2 Rounds Of:
- 16/13 Calorie Echo Bike
- 16/13 Calorie Row
- 13 Burpees
Wednesday 2/4/25
Class is kicking off with some upper body and core strength. The tempo is key here—slowing things down forces better activation and control rather than rushing through the movements!
‘Posh’ is an AMRAP that will target the midline, upper body, and legs. Prioritize strong positions for each movement and controlled reps. See if you can maintain a consistent pace across the 14 minutes— Plan to break movements up early to avoid slowing down in later rounds!
A. 4 Sets -
- Chest Supported Incline DB Row @21X2 x 8 Reps
- DB Reverse Fly @21X1 x 10 Reps
- Side Plank x 30 Seconds / Side
B. ‘Posh’ -
AMRAP 14:
- 20 V-Ups
- 15 Push-Ups
- 10 Dual KB Front Rack Squats 53/35#
- 50' Dual KB Front Rack Lunges 53/35#
Thursday 2/5/25
A. Sumo Stance Box Squat -
Every 1:15 x 10 Sets:
- 3 Reps @ 50% Of Back Squat 1 RM
B. 3 Sets Of -
- Barbell Hip Thrust @21X2 x 10 Reps @ 50% Of Back squat
- Weighted Forearm Plank x 30-45 Seconds
C. Cool Down -
3 Sets Of:
- Death Drop to Broad Jump x 5 Reps
- Contralateral Single Leg RDL x 5 Reps / Side
- Half Kneeling Rotational Med Ball Throw x 8 Reps / Side
Today, we're incorporating Sumo Stance Box Squats as speed work to develop power and execute fast, perfect reps. This variation challenges hip mobility, reduces knee stress, and teaches engagement of the posterior chain when rising from a squat.
Following this, we'll focus on accessory exercises targeting the posterior chain, core, and explosiveness to enhance overall strength and performance.
Friday 2/6/25
A. Strict Ring Dip -
- 5x5
* After Each Set Perform 10 Band Pull Aparts
B. ‘Scary’ -
'DT'
5RFT:
- 12 Deadlifts 155/105#
- 9 Hang Power Cleans 155/105#
- 6 Push Jerks 155/105#
**Last completed on 10/14
Last week, we worked on some RMU drills; this week, we're focusing on Strict Ring Dips to build the strength and stability needed for the RMU.
‘DT’ is a fun barbell WOD that we originally did back in October. Have a game plan to keep you moving—start slow, break up movements early to preserve your grip, and focus on breathing to control your heart rate. Be strategic with your rest and keep an eye on the clock! Take short, quick rests!
Saturday 2/7/25
JOIN US FOR OUR 8&9AM PARTNER WOD
‘Baby’ -
Partners Alternating Movements..
AMRAP 12:
- 12/9 Calories Echo Bike
- 10 DB Box Step-Ups 50/35#
- 3 Wall Walks
- REST 3 Minutes
AMRAP 12:
- 40 Double Unders
- 15 Wallballs 20/14#
- 6 Burpee Box Jump Overs 24/20"
OLYMPIC WEIGHTLIFTING
A. Power Snatch -
Every 2 Minutes x 8 Sets:
- 1.1 @ 75-85%
B. Overhead Squat -
Every 2:30 x 4 Sets:
- 6 Reps @ 55-65%
C. Cool Down -
3 Sets Of:
- Sled Push x 100'
- Bearhug Sandbag Carry x 100'
- Tall Box Jump x 6 Reps
Today, we have some heavier Power Snatch doubles. Focus on consistent, strong pulls and think, "every rep the same." Up next, we have Overhead Squats to build strength and confidence in the overhead position. Aim to perform slow and controlled reps! Lastly, our cooldown is focused on single-leg and midline strength and explosiveness.
Sunday 2/8/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
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#FeastStrong