Wednesday: The ‘Bro-Rep”

Wednesday: The ‘Bro-Rep”

Wednesday: The ‘Bro-Rep”

Anyone guilty of this? Be honest? And yes I ‘am’ talking about the curls at about 30 seconds in! ha!

-post lolz to comments.

PS – Just wanted to say thanks to everyone who’s registered so far for the Team High Voltage & our Friday Night Lights – High Voltage is currently in NINTH place in all SoCal for the most peeps reppin their box!

starting next Friday night at 5:30pm.

Some questions I’ve been getting:

1) Do I have to RX? Nope – the most important aspect in any of our programs is that you are doing a training protocol that is right for you. That will change over time (the load intensity volume movement etc)

2) What if I can’t make it Friday night? While we’ll be doing the WOD Friday at each training session (along with how to tailor it for your needs/ability and with additional training for our regular classes – you know squats & stuff) – you have until Monday at 5pm to do each WOD.

3) I’m worried my score will hurt my mini-team (which we still need to name #btw). We’ve actually made the way the points work so no one’s score can hurt the team – it can only help. This is going to be about as fun & inclusive as we could make a Global Athletic Event…and I’d hate for any of you to miss out.

Wednesday’s Training: 

Ax5; “Buns & Guns”
A1. Close Grip Bench Press (hands basically in push up position – not wide like a globo gym: generally ~18″ apart)

Fitness: 3 reps; 30×1 tempo
Performance: 1 rep; 30×0 tempo
Sport: 1 rep; 30×0 tempo

A2. Single Leg Squat
Fitness: KB Box Step up x8 each leg (hold kb in center of chest)
P/S: Bulgarian Split Squat x8 each leg (w/ 2 db or kb)

B. Wednesday Chipper

For time; 18 min cap
50 Double Under (100 double unders)
40 Hand Release Push Ups
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
20 Toes to Bar (Fitness: Sit Ups)
10 Burpees
20 Toes to Bar (Sit Ups)
30 Box Jump + Step Down (Fitness: Step Up + Step Down)
40 Hand Release Push Ups
50 Double Unders