The High Voltage Weekly! April 20-26
This week at the box!
1. Memorial Day Murph!
I know we’ve been teasing out the dates for a bit now…but now it’s official.
Memorial Day Monday May 25 9:30am -12pm [ish]
+our famous post Murph BBQ!
2. Our Shred-Fest class is a hit!
We’ll be running this class all summer long on Saturday’s at 9am!
If you missed is last week…don’t worry…everyone won’t be ‘that’ much more jacked than you already.
But you can catch up this Saturday at 9am 🙂
3. We’re having a food tasting on Tuesday Night! EliteEats is now Power Supply and they’re launching a new awesome line of products & services for everyone at the box – including a dedicated refrigerator for your meals the ability to select exactly the meals you want and a TON more! Be there Tuesday night to check out all the awesome!
4. Great work on last week’s ‘Testing’ – like always we’ll be using your performances to help
structure the next cycles of our training.
I love seeing our Volts & Vixens making progress at all the different levels of our training programs
whether it’s the first time you’re hitting a PR and the jumps are huge and often…
or you’ve been training seriously for a long time have internalized the process
and are able to make the really hard small improvements in different areas of
your training – our entire Coaching staff couldn’t be happier for you!
It’s the reason we run a progression based fitness program.
This approach along with a supportive Community and expert Coaches help form
the core of our box.
A1. Overhead Squat x5 reps rest 30 sec
working up in weight
F; x5 reps w/1 sec pause at top
A2. Dips; rest 60 sec
F: Dips x5 reps; 31×1
P: Ring Dips; 8-10 reps
Sport; Muscle Up +3 Dips x3-5 sets
30 sec Cal row + 30 sec OHS rest 2 min
max reps at each
F; Row + KB Front Squat/Empty Bar OHS
P: Row + 95/65# OHS [or at weight they can get 8-10 reps]
S; Row + 135/95#
from the ground
4 min on 1 min off x3/ x2 sets through
1. Climbing ladder; 1 2 3 4 etc of;
-Hand Release Push Ups
2. Climbing Ladder; 1 2 3 4 etc of;
-Striders [both legs]/Pistols [total reps]
3. Row for Cal
repeat all stations again. no additional rest period
Fitness Only [6:30pm]
Skill; Hang Power Clean4x5 reps
WOD: 4 rounds
1 min per station rest 1 min after all 3 stations are complete
1. Slam Ball
2. Sit Ups
3. Row for Cal
Ax5; Power Clean Complex;
P/S; 3x Power Clean + 3x Front Squat +3x Split Jerk
One set every 2min for 10 min
50 60 [70-75%]3
F; 3x Hang Power Clean + 3x Front Squat # 3x Push Press
Bx3. Strict Press x5 reps rest 60 sec after each set
C. 30-20-10 reps for time; [Burner]
Fitness – Sit Ups
P/S; as rx’d
-Wednesday is a benchmark test so we’re not crushing you today…