Monday: Consistency Pays Off

Monday: Consistency Pays Off

Monday: Consistency Pays Off

Our box is founded on the on going success of our clients…it’s one of the most awesome parts of being a part of the High Voltage Community.

And I can’t say enough of how much we all love love love getting emails like the one below!
When you see Wania at the box give her a big ‘Yeah Buddy!’
“So excited proud thrilled words can’t describe how happy I am right now. I finally got into my favorite size 3 jeans!!!! Yay me!!!! CrossFit High Voltage has been such an amazing experience. I’m so thankful someone told me about it!”
Long term goals like Wania’s aren’t accomplished overnight.
They take time patience effort consistency and being coachable.
That’s the formula and it’s not a secret one.
Having all the parts come together to carry it out…that’s what makes it something special.
It’s Monday…let’s focus another week on steadily tackling your goals.

-Tim

Monday’s Training:

Pre-Skill Structural: Hollow Rock Instruction

 

Skill: Movement Review

 

WOD: 5 Min AMRAP rest 3 Min x 3 Sets – Goal is same score every round

  • 10x Wall Ball
  • 10x KB Swing
  • 10x Sit Ups
  • 10x KB Push Press (single Arm)
  • 10x KB Walking Lunge
  • 10x Push Up Burpees

 

Ax4 sets
A1. Hollow Rock

  • 20 sec

A2. Hand Stand Hold

  • 20 sec

 

WOD: 10 Min AMRAP rest 5 min 10 Min AMRAP

  • 15x Wall Ball
  • 15x KB Swing
  • 15x V-Ups
  • 15x KB Push Press (Single Arm -any combo)
  • 15x KB Walking Lunge (any position)
  • 15x Push Up Burpees

Ax4

A1. Hollow Rock:

  • 20 sec

A2. HS Push Ups

  • 20 sec

 

WOD: 10 min AMRAP rest 5 min 10 min AMRAP – Goal is same score!

  • 15x Wall Ball
  • 15x KB Swing
  • 15x V-Ups
  • 15x KB Push Press (Single Arm -any combo)
  • 15x KB Walking Lunge (any position)
  • 15x Push Up Burpees

MAP 4
2 min on/1 min off
6 repeats – 2 rounds
rest 5 min

 

1.
:30 DU/Singles
:30 Lunges
:30 KBS
:30 Box jumps

 

2.
Airdyne (cal)

 

3.
:40 shuttle run
:40 sit ups
:40 bachelor makers