Wednesday & Thursday: Dec 10 &11

Wednesday & Thursday: Dec 10 &11

Holiday party this Saturday night…8pm.

Aaaaaand….rumor has it that there is going to be a Pre-Order Only for…

Those most EPIC High Voltage Originals shirts…

but this time they aint shirts…they’re some awesome 3/4 sleeve baseball t’s & an even cooler hoodie.

Stay tuned…it’s dropping sooner than we expected!

——————————

Wednesday’s Training

Fitness/Performance/Sport

Ax5.

A1. Push Press x3 reps rest 30 sec

A2. Bulgarian Split Squat x6 rest 60 sec

 

B. The AMRAPS;

Score each individualy –

it goes 4 min 4 min 2 min 2 min.

Start at either station 1 or 2 then progress accordingly to 3 or 4

1. 4 min AMRAP

5x Shoulder to Overhead [F: DB’s P; 95/65 S; 155/105]

10x Toes to Bar [Fitness; Sit Ups]

rest 2 min

2. 4 min AMRAP

30x Double Unders

10x Alt Leg Pistols [F: Lunges P; Striders S: Pistold]

rest 2 min

3. 2 min AMRAP

5x Shoulder to Overhead

10x Toes to Bar

rest 1 min

4. 2 min AMRAP

30x Double Under

10x Alt Leg Pistols

 

Max Aerobic Power [7:30am + 6:30pm]

8 min AMRAP at each station rest 3 min to rotate

1.

10x DB Push Press

20x Sit Ups

rest 2 min

2.

100x Jump Rope Passes any style

10x Striders

rest 2 min

3.

100m sprint

10x Slam Ball

 

Thursday;

 

Fitness Only; 6:30pm

Skill; Front Squat 4×5 reps

WOD: 3 rounds for time;

400m run to start every round

21-15-9

Wall ball

Jumping Pull Ups/Ring Rows

 

Fitness/Performance/Sport

A. 12 min Alt EMOM;

A1. Squat Clean x2 reps working up in weight

Fitness; 2x Hang Power Clean + 2x Front Squat

P; Can be power + Fsq or full squat clean

S; Full Squat Clean

A2. Strict Weighted Pull Up x3

Fitness; x3 negatives

Performance; x3 weighted if possible

Sport; x3 CtB Weighted

 

B. 3 rounds for time;

400m run to start each round

12-9-6

Hang Squat Clean [Fitness; Russian KB Swings P; 95/65# S; 135/95]

Pull Ups [Fitness; Ring Rows P; Chin S; CtB]