We hope everyone had a fantastic Thanksgiving! We really enjoyed time with the family.
We are so grateful for each one of you, your trust in us and for your friendship. Thank you for making Peak a special place.
This week is the gym Christmas PARTY!!!
December 1 – Peak Christmas Party!! We’re going to start with dinner at Aqua Terra in Downtown Buford and then head over to 37 Main for a Bon Jovi cover band!!! We’ll get dinner after the SEC Championship Game, don’t worry!
Keep up the great work so far this cycle. If you have any questions, needs or goals you specifically have please ask your Coach for Life for a plan! This is what we love to do!
Monday
Box squats 3×12 @ 50% in between do 5 box jumps
then do 1 set of 5 Front Squats @ 75%
Keep these moving 2 min rest between sets!
OR
4 Sets
-6 Glute Bridges Or Front Rack Lunges
-:30/:30 Pigeon Stretch
-1min plank
Four rounds for time of:
Fitness
400 Meter Run
10 Dumbbell Box Step-Overs
(load these heavy enough to be a good challenge)
20 burpees
Health
200 Meter Run
10 box step ups
10 burpees
Tuesday
Clean (at the height or blocks you have been told to work on) work up to @75% then do 4 sets of 3
OR
4 Sets
-4 Snatch DL w/ 2sec pause above knee
-5 Serratus Anterior Wall Slides
Tabata 6 rounds 20 sec on 10 sec rest
-wall balls
-russian twist
-Rev lunge
-Flutter kick
-KB swing
-plank
Wednesday
Bench Press 3 sets of 12 @ 45%
superset 10 bent over rows
Keep this moving 2 min rest between sets
OR
3 Sets
-8/8 Tall Kneeling DB Press
-15-20 Seated Band Lat Pulldowns
Hero Erin
5 rounds
Fitness
15 DB cleans
21 strict pull-ups
Health
15 Wall Ball Cleans or KB Sumo DL HP
21 Ring Rows
Erin Doyle | Age 32 Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine
Thursday
3 rounds
8 each leg RDL 1 foot against wall
15 BW hip thrusters
5 per side glute med foot raises
10 Z press
3 muscle cleans
Every minute, on the minute, for 20 minutes (4 sets of each):
Station 1 – Double-Kettlebell Overhead Carry x 45 seconds
Station 2 – Landmine Row x 8 reps w 2 sec hold at the top
Station 3 – Landmine Row x 8 reps w 2 sec hold at the top
Station 4 – Hollow Hold/Rock x 45 seconds
Station 5 – Farmer’s Carry x 45 seconds (heavy!)
Friday
Sumo DL 3×12 @ 40%
superset with :15-20 sec adductor planks
Keep this moving 2 min rest between sets
OR
5×5 RDL
superset with :15-20 sec adductor planks
Fitness
5 sets of 2-minute rounds of:
15-cal. row
Max strict toes-to-bars
Rest 2 minutes
Health
5 sets of 2-minute rounds of
10 cal row
Max sit-ups
Rest 2 minutes
Saturday
3 sets
5-10 Partner Glute Ham Raises
15 Partner Leg Raises
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Kettlebell Swings
15 Wall Ball Shots
10 Alternating Reverse Lunges with Dumbbells
5 Toes to Bar or Hanging Leg Raises
Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 wall ball shots, Partner B does 10 reverse lunges, Partner A does 5 toes to bar or leg raises, then Partner B does 25 mountain climbers…and so on.
