The High Voltage Weekly: March 16-22

The High Voltage Weekly: March 16-22

This week at the box!

Fusion is going off! Come join us for our newest awesome program!

M/W/F: 7:30am

M/W; 630 p

Monday’s training;

A. 6x200m Run;
rest 40 sec after each

B. 3 rounds for time;
15x Burpees over bar
10x Hang Power clean [95/65 P 135/95:S]
15x Burpee
10x HPC; 115/80P 155/105 S
15x Burpee
10x HPC; 135/95 175/115: S
15x Burpee

F; Slam Ball

Fusion 7:30am + 6:30pm
1 min max reps 1 min rest;
1. Strict Chin Ups/Ring Rows
2. PushUps
3. Toes to Bar
4. Squats
5. Kipping Pull Ups/jumping pull ups
6. burpees
7. Sit Ups
8. Striders
rest 3 min;
repeat.

And Coming Tuesday:

F/P/S:
A. Thruster; One rep every 90 seconds for 12 min;
working up in weight to a max
F: x3 reps every minute
or; 3x Front squat + 3x PushPress
P/S: working up to heavy single;

B. 3 sets for max reps high effort
40 seconds on 20 sec off;
1. Thruster
2. Box Jump Over/Step Over
3. Row for Cal
rest additional 1 min after all 3 stations are complete

Thruster weight;
F; DB’s
P: 95/105/115
S; 95/115/135

fitness Only;
Skill: Front Squat + Push Press
3+3 working up
WOD: 3 rounds for max reps
1 min per station rest 1 min after all 3 stations are complete
1. DB Thruster
2. Box Step Over/jump over
3. Row for Cal