The High Voltage Weekly! Feb 16-22, 2015
This week at the box!!!
1. TEAM High Voltage 2015 officially kicks off this FRIDAY night at 6:30pm!
Why Friday night? Well…we’re going to be going over all the Open Prep tools you’ll ever need to succeed…
The first hour will take place in the lobby while the 6:30pm class gets down with a certain little WOD.
The second hour we’ll be throwing down! Like…throw down throw down ya know?
If you’re interested in being on TEAM High Voltage & stepping up your training for the year –
it’s $100 for the entire year of additional mind-blowing training sessions with a group
that has decided that good just isn’t good enough and is ready to dig in and push to another level!
TEAM High Voltage membership also includes a TEAM High Voltage shirt.
Sign ups will be this Friday.
2. Regular Schedule all week at the box
No Specialty Skill Class this weekend – but other than that all the rest of our awesomeness is firing at 100.
3. This Saturday will mark the final of the Saturday Open Prep Course at 9am.
Starting next Saturday it will return to the AC/DC class of Structural & Body Comp Based lifting with cyclical conditioning.
4. Friday Night Lights starts NEXT Friday Night at 5:30pm -7:30pm.
Starting NEXT Friday night there will be no Friday 4:30pm class [it’ll be set up time for FNL not to be confused with FML].
Also for the 5 weeks of the Open there is no Thursday 4:30pm Firebreathers – as the Open WOD will be released every Thursday at 5pm.
This will make Thursday ‘Open Gym’ time run from 1:30pm – 5:30pm
A. Power Clean & Push Jerk;
One rep every 90 seconds for 8 min
F; Hang Power Clean + Push Press x3 each
P; 1&1; 50 60 70 80 85% across
S; 1&1; 50 60 70 80 85-90% across
B. “Grace” [2 heats as needed]
30 Clean & Jerks for time
F; 3 rounds;
10x Hang Power Clean & Push Press/KB Swing
P; As rx’d; 135/95#
S; Grace Grows Up; [change your own weights]
Note – for Sport; if you want to you can go in first heat & perform
Grace Grows Up
then rest in heat 2
and perform Grace Rx’d in Heat 3…
but you’d better crush it!
C; Finish with Max Plank Hold if time permits
MAP; 7:30am & 6:30pm
One set every 3 min for 30 min
Odd; Run 200m
12x Slam Ball
And coming Tuesday
Fitness Only; 6:30pm
Skill; Front Squat;
4-5 sets x3 reps working up in weight to a heavy set of 3 reps
12 min AMRAP;
10x Wall Ball
A1. 5 min AMRAP [aerobic/turn over – lower muscle endurnace]
5x Front Squat
5x CtB Pull Ups [P; 3x CtB Pull Ups][S; 165/105 P; 135/95 F; KB]
rest 2 min
A2. 5 min AMRAP [aerobic/higher muscle endurance]
12x Wall Ball [20/14]
8x Burpee jump touch
4/2x Muscle Ups /Dips [P]
Fitness is Only wall ball burpees
B. Finish with; Front Squat Endurance
Front Squat; One set of 3 reps every 2 min for 10 min;
F; 3 reps; 31×1
P; Building up to 75-80%
S; building up to 80%