Monday: “Max Aerobic Power” Starts today!

Monday: “Max Aerobic Power” Starts today!

Our latest & greatest class is on it’s way…
 
Actually…
 
It’s HERE! 
 
Starting today! at 9:30am – and every MWF for the entire Summer!

Our MAX AEROBIC POWER class is officially ON! 
 
Get your sweat on increase your aerobic conditioning base use a variety of mixed modal movements and have a blast doing it! 
 
How else would we do it ya know? 
 
All Summer Long – Monday Wednesday Friday at 9:30am.
 
-And..as part of our ‘Is We Recoverings Hard?’ Series…
 
Train Hard Recover Hard – with SFH this Monday Night!
…And get your knowledge ON!
Our favorite SFH Rep Matty Aporta is coming by High Voltage again this Monday night to drop some more knowledge bombs on our Community about recovery staying healthy and staying in the game!
Be there…it’s the awesome thing to do.
See you all at the box this Monday…it’s going to be a serious awesome week!

-Tim

Monday’s Training: 

5 Minute AMRAP of:

  • 7x Cal Row
  • 7x Push Ups

 

Rest 3 minutes

 

5 Minute AMRAP of:

  • 5x KB Swings
  • 5 Cal Airdyne

 

Rest 3 minutes

 

5 Minute AMRAP of:

  • 5x Toes to Bar (or Knee Raises or Sit ups)
  • 20x Walking Lunge Steps (weighted or unweighted)

Pre-Skill: Anaerobic

  • 200m run
  • Rest
  • 200m run

 

Skill: Front Squat

  • 8-10 reps @ 32×1

 

WOD: 12 minute AMRAP

  • 400m Run
  • 10x Goblet Squat
  • 5x Jumping Pull Ups
  • 10x Sit Ups
  • 5x Burpees

Ax4. Front Squat

  • 6-8 reps @ 32×1

 

B. Kipping Pull Up Progressions

 

C. 3 Rounds for time:

  • 400m run
  • 12x Wall Ball
  • 10x Bumper Plate Sit Ups
  • 8x Pull ups
  • 4x Bumper Plate Push Up Burpees

 

Ax4

A1. Front Squat

  • 5 reps @ 32×1

A2: 3 sets 1 set per round:

  • 1st round -Strict Chin 31×0 (amrap – minimum of 5)
  • 2nd round: Ctb (amrap -2)
  • 3rd Round: kipping (amrap -2)

 

B. 3 Rounds for time:

  • 400m run
  • 20x Wall Ball
  • 15x Bumper Plate Sit Ups (bumper plate overhead)
  • 10x Chest to Bar Pull Ups
  • 5x Bumper Plate Push Up Burpees (hands on top of bumper for the push up)