Great week last week Peak Fam! The atmosphere and support every class has been fantastic…keep up the great work!
UPCOMING EVENTS
Jan 14 – 6 Week Transformation Challenge begins for your friends & family!
Feb 9th – Polar Bear Meltdown Competition
Feb 22nd – Friday Night Lights BEGINS!!!
Monday
Box squats OR Auxiliary Strength
For time:
Fitness:
1000m row or 1 mile run
then
50 strict pull-ups
100 push-ups
150 squats
Health:
650m row or 800m run
then
35 ring rows
60 push ups
100 squats
Tuesday
Clean Complex
OR Auxiliary Strength
3 rounds for time of:
Fitness
15 clusters 45/35kg
1,000-m row
15 burpees over the rower
Health
15 goblet squats
650m row
15 burpees
Wednesday
Strict Press
OR Auxiliary Strength
5 Rounds for time
Fitness
3 rope climbs
10 Toes 2 Bar
21 walking lunges with plate OH
400m Run
Health
9 ring rows
10 leg lifts
21 walking lunges
200m Run
Thursday
Core and Stability Work
For time:
1000 Meter Row
30 Alternating Single-Arm DB Snatches
60-Foot Left Arm Overhead DB Walking Lunges
60-Foot Right Arm Overhead DB Walking Lunges
Friday
Deadlift
OR Auxiliary Strength
Every 5 minutes, for 25 minutes (5 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs to 10′)
Saturday
Core and Posterior Chain Work
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (43 kg for men, 35 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
