The High Voltage Weekly! End of 2014, Dec 22-28

The High Voltage Weekly! End of 2014, Dec 22-28

Man…what an absolutely amazing year with you all.

Before I get into what’s happening this week at the box we just wanted to say thank you all for being such an amazing Community of awesome people who inspire us each other and people who watch you and think you are Super Heroes every day!

And we have SO MUCH in store for 2015! Been having some great conversations with our Coaches and I cannot wait to drop all the goodness that’s coming…

But until then…here’s what’s happening at the box this week!

1. Regular Schedule Monday & Tuesday.

This Wednesday [Xmas Eve] we have a normal early AM schedule [5:30 6:30 7:30am] schedule…

And then at 12pm Coach Dan is leading his annual famous and infamous ’12 Days Of Christmas’ WOD!

No evening classes on the 24th.

2. We are closed on Christmas Day [Thursday] and The 26th [Friday] so all the coaches can spend some extra time with their Families.

3. Regular Schedule on Saturday [including Barbell] and Sunday [10am Energizer WOD].

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Monday’s Training;

Fitness/Performance/Sport

Ax5. Back Squat

Fitness; x5 reps; 30×1 tempo

P/S; work up to a heavy set of 5 reps

B. 5 rounds for time [15 min Cap]

15x Wall ball [F; Scaled P; 20/14 S; 30/20]

10x Pull Ups

[Fitness; Ring Row P; Ctb or Chin S; Ctb or 5x Muscle Ups- ring or bar]

5x HSPU [Fitness; 10x Hand Release Push Ups P; Piked or Abmat S; Strict]

 

MAP; 7:30am

With a Running Clock;

5 min Row for cal

4 min Wall Ball

3 min Sit Ups

2 min Pull Ups

1 min Burpees

2 min pull ups

3 min Sit Ups

4 min Wall Ball

5 min Row for cal

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Tuesday’s Training 

Fitness Only [6:30pm]

Skill: Deadlift 4×3; 2020 rest 60-90

WOD: 10 min AMRAP;

5x Deadlift [up and down]

7x Burpees

9x Sit Ups

 

Fitness/Performance/Sport; 

Have a partner score you if possible;

A. In 3 min perform AMRAP of;

6 Ground to Overhead (95/65 lbs; can be snatch or Clean & jerk)

6 Burpees Over the Barbell

Fitness; 6x KB Swing + 6x Burpees

P/S; As Rx’d.

Rest at least 3 min before B

 

B. Max Effort Plank Hold

 

C. 21-15-9 reps for time [8 min cap]

Deadlift [up and down each rep no dropping on these work the turn over]

Ring Dips

Fitness; Scaled weight + Hand Release Push Ups

Performance; 225-245/155-165 + Ring Dips

Sport; 275-315/185-215 + Ring Dips