The High Voltage Weekly; December 8-14

The High Voltage Weekly; December 8-14

It’s High Voltage Holiday Party week!

We’re as excited as everyone getting ready for this Saturday’s festivities shenanigans & thomasfoolery.

Party starts at 8pm awards at 9:30pm and 10pm the party kicks into high gear!

Friends & family are always welcome!

 

We’ll have drinks & food but of course if you have a favorite dish or drink you’d like to share with the whole class please bring it!

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Monday’s Training:

Fitness/Performance/Sport

Ax5.

A1. Front Squat + Split Jerk rest 20 seconds

Fitness: 3x Front Squat +3x Push Press

Performance/Sport:

2x Front Squat + 1x Split Jerk

A2. Hollow Rock x20 seconds

B. 6 rounds for time;

12x Wall ball

10x Pull Ups

Fitness; Ring Row

Performance: As many CtB as possible each set then move to chin over bar

Sport; CtB + Unbroken Sets [and if you can do that use a 30/20]

 

MAP: 7:30am [Max Aerobic Power]

6 min on 2 min off x4

1&3: Row 150m + 8x Burpees + 4x V-Ups

2&4: 12x KB Swings +8x Wall Ball + 4x Pull Ups

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Tuesday’s Training:

Fitness Only [6:30pm]

Skill; Deadlift 4×5 reps 2020

WOD: 4 rounds 1 min per station rest 1 min after all 3 stations are complete

1. Hand Release Push Ups

2. Sit Ups

3. Row for Cal

 

Fitness/Performance/Sport; 

A. 12 min Every 2 min

A1. Deadlift

Fitness x5; 2020

Performance x3 touch & go

Sport; 1.1.1; rest 5-10 sec between reps

 

B. Every minute on the minute for 12 min;

Score is total reps combined

Looking for high output at each station

1. 30 seconds of Burpee Box Jump Over

Fitness; Burpees

P/S: 24/20″ can be step over

2. 30 seconds max Dips;

Fitness; Hand Release Push Ups

Performance: Static or Ring

Sport; Ring Dips

3. 30 seconds of Rowing for Cal