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.
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
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
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]
DB Push Press
Jump Rope Passes [90x]
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]
Knees to Elbow [S; Toes to Bar]
Push Press [45/33]
Double Unders [S; Triple Unders]