The High Voltage Weekly! Nov 10-16
1. Registration starts TODAY for the December 24 Day ‘World’s Best Xmas Present’ Body Composition Challenge!
Sign up starts at 12pm today – you’ll be able to sign up by the whiteboard at the box or online [we’ll be posting & emailing the link once it’s set!]
Best of all friends & family can do this too!
You can register for the ‘Fun Zone’ and work on staying accountable & awesome all through the Holidays;
- Fun Zone is $24.95
- Win your share of $5000
- ✓ 7-day Fatloss Meal Plan
$100 Included - ✓Daily Accountability Tracker
$60 Included - ✓Downloadable Written Workouts
$70 Included
Or you can really challenge yourself to be in the best shape at any holiday gathering with the ‘Crush It’ version;
- Crush-It is $190.25
- Increase your chances of winning your share of $5000
- ✓ The Complete Advocare 24 Day Challenge Nutritional Supplement Package
- ✓ Access to accountability site
$49 Included - ✓ 24 Day Meal Plan
$400 Included - ✓ 24 Day Recipe Plan
$199 Included - ✓ Downloadable Written Workouts + Detailed Video Explanations
$299 Included - ✓ Shopping List
$70 Included - ✓ Daily Accountability Tracker
$60 Included - ✓ Weekly Rally Time: Talk with a Trained Expert
$100 Included
2. This Sunday Coach Dan & House are running their increasingly popular ‘Skillz’ Class at 11am.
It’s prerfect for after the Energizer at 10am because you’re gonna focus a lot on developing new bodyweight skills not under fatigue.
3. Regular Schedule for this Tuesday – Veterans Day!
We’ll be doing a special Hero WOD called the ‘3 Wise Men’ – click here for more info on the 3 brothers Wise who we’ll all be doing this WOD in tribute to.
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Monday’s Training:
A. In 15 min find a 1RM OHS from a rack
work up in weight – we’ve been working these progressions for a few weeks not both with snatching overhead squat and handstand positional work/push ups…see where you’re at & how much you’ve improved!
Fitness: work sets of 3 OHS/ or sets fo 3 Front Squat
B. Max Rep: One attempt [2 attempts if one of them needs a mulligan – but if you get a deep set you’re probably going to only want to do that 1x]
Fitness; hand Release Push Ups – once you break plank or rest on ground – set is over
Performance; Kipping HSPU/Piked HSPU – you can rest in hs position once you come off wall set is terminated
Sport: Strict HSPU/Kipping HSPU
C. 2 scores for this WOD:
with a 7 min clock counting down;
1k row [note time]
remaining time is max rep double unders
Fitness: Single Unders
P/S: Double Unders
or Triple Unders
MAP: 7:30am;
“Run & Dub Cindy”
5 min on 2 min off x5;
Start every round [every 5 min block not every round of the AMRAP] with a 200m sprint
then complete AMRAP of the following for the remaining 5 min;
- 5x Pull Ups 10x Push Ups 15x Squats + 30x Double Unders
Scale down reps as needed.
And coming on Tuesday:
Veteran’s Day WOD!
Regular Schedule all day…and we’re doing the ‘3 Wise Men’ tribute WOD
F/P/S: “3 Wise Men”
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Sport; 135/95 lbs Performance = 95/65 lbs Fitness: KB Swings)
10 Burpees Over the Barbell/regular Burpees
Rest 2 minutes and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Sport: 135/95 lbs Performance: 95/65 lbs Fitness: KB Swings)
20 Pull-Ups (Chin over bar/Jumping Pull UPs
Rest 2 minutes and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Sport/Performance: 24”/20 Fitness: Step-Overs)
30 Wall Ball Shots (Sport/Performance: 20/14 lbs; Fitness: Scaled weight)
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Fitness Only [6:30pm]
Pre-Skill: max reps strict pull ups or ring row @1010
Skill: Overhead Squat 4×5 reps working up in weight
WOD: For max reps: 1x through start at any station
3 minutes of Rowing (for max calories)
Rest 60 seconds
3 minutes of Burpees
Rest 60 seconds
3 minutes of Wall Ball Shots