The High Voltage Weekly! Nov 10-16

Posted November 9, 2014 by Dan Crawley 89 0 0

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