The High Voltage Weekly! May 18-24
This Week at the box!
1. We’re ONE WEEK out from our 6th Annual Memorial Day Murph!
We will have a HUGE sign up board at the box where you’ll be able to get your heat & lane all set up.
Check in will be at 9:30
Heats will run 10am 10:40 and 11:20am
Then BBQ post Murph Games [maybe a couple impromptu tournaments of cornhole & feats of strength?!]
Friends & family are always welcome!
2. We are Closed this Sunday – so that means no Energizer…because you should be resting up for Memorial Day Murph!
Regular Schedule on Friday & Saturday.
3. Memorial Day Murph Shirts are almost in!
4. A BIG Congrats to all of our Spring into Summer 24 Day Challengers!
There was so much weight lost and health gained – both from brand new peeps as well as some big breakthroughs in athletes!
Special shout out to FBO [aka Andrew Worsham] for finally passing the Firebreather’s Test on his final day of the 24 Day Challenge – huge accomplishment. Special Shout out to Coach Dizzle for getting her muscle up mojo back after her 2nd kid! Super cool! So proud of Sam & Kelby for getting summer sexy for their wedding in a few weeks! Going to be some amazing photos!!! I could go on & on [obviously] but we’re very proud of everyone who takes on this difficult challenge!
A. Squat Clean;
one rep every 90 sec for 12 min
F; 3x Hang Power Clean + 3x Front Squat
B. Max Rep Squat Clean – Touch & Go at 75% of 1RM
F; 1 more set for quality of A.
P/S; one attempt for max reps.
C. 8 min AMRAP
5x Hang Power Clean
F; 10x KB Swing
P: 135/95 – adjust as needed]
Fusion: 7:30am + 6:30pm
6 min on 2 min off x4 [aerobic/gymnastics]
Simple WOD…goal is to not stop!
1&3; 20x Walking Lunge Steps + 5x Toes to bar
2&4: 100m Sprint + 10x KB Swing
And coming Tuesday:
A. Skill warm up;
HSPU work & Muscle Up transitions
Goal is to get warm not to burn out…
B. “Jackie” for time:
50x Thruster [45/33]
30x Pull Ups
Fitness Only [630pm]
Skill: Rowing/Thruster instruction
50x Thruster [db or bb]
30x Pull Up [sub to ring row]