The High Voltage Weekly; October 20-26
This week at the box!
1. This Friday Night – mark your calendars! It’s our annual Barbells 4 Boobs event + Halloween night party.
The event starts at 6pm [so there’s no regular 5:30 or 6:30pm classes – we’ll be doing B4B instead].
Barbells 4 Boobs is a fundraiser to help with mammogram screening for those who cannot afford it.
The tribute workout of ‘Grace’; 30 clean & jerks for time.
We will of course have beginner intermediate & advanced heats for this so everyone can participate.
Post-WOD we’ll be having a good old fashioned High Voltage BBQ & ‘recovery drinks’ if ya know what I’m talking about.
2. We’re thinking about adding a Yoga Class once a week for everyone…if there’s interest.
Interested? Let us know!
3. The Stronger Faster Healthier Pre-Order is IN! The Progenex Pre-Order is IN on Tuesday!
Come & get your Recovery Products & Stay in the Game!
4. We are going paperless again!
Our trial run for our Electronic Sign In Tablet has absolutely crushed the old paper method!
By Nov 1 we will no longer have the paper ‘grab & go’ self sign sheet.
We are transitioning completely to the tablet system!
So – if your phone number isn’t correctly updated in our system please stop by the office
and get it to us asap.
A. Alt EMOM 10 min
A1. Squat Clean;
Fitness; 3x Hang Power + 3x Front Squat
Performance; 2x Hang Squat Clean + 1x Full Squat Clean + 1 Split Jerk
Sport: 1x Hang + 1x Below Knee + 1x Full Squat Clean + 1 Split Jerk
A2. Hollow Rock x10-12 reps
B. 3 rounds for time;
Pull Ups [F: Ring Row/Jumping P: Chin S: Chest]
HSPU: F: Piked or Hand release P: Piked or Abmat S: rx][run 400m to start each set. rd 1; 15 reps of each rd 2 = 12 of each rd 3 = 9 of each]
1 min on 1 min off x8
for max reps at each station
1. KB Swing
2. Man Maker
3. Slam Ball
4. Row for Cal
5. Push Ups/Ring Push Ups
6. Burpee Box Jump Over
7. Toes to Bar/Push Ups
8. Row for Cal
rest 2 min repeat
And coming Tuesday;
Skill: Front Squat; work sets of 3 reps @30×1 tempo
WOD: 4 rounds 1 min per station rest 1 min after all 3 stations are complete
1. Wall Ball
2. Sit Ups
3. KB Swings
A. Back Squat;
one rep every 2 min for 14 min;
Build to a heavy 1 rep: P/S: no tempo
F: 30×0 tempo
B. Max Reps @85%
F; 30×0 tempo
P/S: no tempo – as long as you’re out of the
C. Time Priority ‘Jeremy’
Score is total reps
1 min OHS
1 min Burpees
45 seconds OHS
45 seconds Burpees
30 Seconds OHS
30 seconds Burpees
15 seconds OHS
15 seconds Burpee
F: KB Front Squat
Any shoulder issues?
Sub to Front Squats + No Push Up Burpees
That doesn’t work? We’ll find something that will!