The High Voltage Weekly; Dec 15-21

The High Voltage Weekly; Dec 15-21

I don’t even know where to begin…a HUGE thank you to eveyrone who came out to our 6th annual Holiday Party.

This was not just an amazing turn out…but just so much good people great time and so much fun.

Thank you all once again for being just the best people we could surround ourselves with and living your lives with Full Effort!

 

-Regular Schedule at the box this week – Holiday Hours will be announced shortly.

 

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Monday; 

A. One rep every 90 seconds for 12 min;

Fitness: 3x Hang Power Clean + 3x Front Squat

P/S: 1 Rep Squat Clean; build to a tough single

B. Then; in 4 min;

P/S: Perform max reps Squat Cleans at 80% of A.

Fitness; Max Rep Russian KB Swings

Rest at minimum 4 minutes; then;

C. 4 min AMRAP; 60% of A;

5x Power Clean

10x Burpee Over Bar

 

MAP; [7:30am]

Full Tabata at each station;

Rest 1 min after all 8 rounds are complete

1. Row for Cal

2. Hand Release Push Ups

3. Squats [adv do bottom to bottom]

4. Row for cal

5. KB Swings

6. Toes to Bar

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Tuesday;

Fitness Only [6:30pm]

The Dirty 30; 25 min cap

30 reps of each;

Box Jump/Step Up + Step Down

Jumping Pull Ups

KB Swing [light]

Walking Lunge

Sit Ups

DB Push Press

Back Extension

Wall Ball

Burpees

Jump Rope Passes [90x]

Fitness/Performance/Sport

Filthy 50…or a Filthier 50; 35 min cap

50 reps of each [Fitness; 30 or 40 reps of each]

Box Jump [P; 24/20 S; 30/24 + Step Down]

Jumping Pull Ups [S; Pull Ups]

KB Swings 35/26 [S; 53/35]

Walking Lunges

Knees to Elbow [S; Toes to Bar]

Push Press [45/33]

Back Extensions

Wall Ball

Burpees

Double Unders [S; Triple Unders]