The High Voltage Weekly! June 1-7
This week at the box!
1. Vixens Class is ON this Sunday at 11am! Ladies…you know what to do!
2. TEAM High Voltage is ON this Saturday at 1pm…TEAM…you know what to do too!
3. Row Like A MoFo is ON for next Sunday at 11am…so many good gainz here…let’s stay on it!
4. We’re starting a brand spankin’ new programming cycle for June!
So – how awesome is it going to be? Oh just like the MOST awesome ever!
That means…get in the box…work on a new area of your training…and get All The Gainz!!!
5. Some BIG events coming this month…just wait because they’re all set to help make this summer’s training at High Voltage the most amazing!
A. FRONT SQUATS (TEMPO) & BACK SQUATS (AMRAP UB)
A1: TEMPO Front Squats @ 50X1 x 5 Reps; 10 SEC REST +
A2: AMRAP Unbroken Back Squats (same weight as A1) in 30 SEC; Rest 60-90 Sec (in rotation)
B. FOR TIME (20 MIN CAP)
50 Double Unders (Scale Singles 2:1)
25 Wall Ball Shots (Scale loads / targets)
10 Burpees (Scale to “No Push Up” Burpee)
40 Double Unders
20 Wall Ball Shots
30 Double Unders
15 Wall Ball Shots
20 Double Unders
10 Wall Ball Shots
10 Double Unders
5 Wall Ball Shots
Cardio Fusion: 7:30am + 6:30pm
Cardio Fusion [7:30am + 6:30pm]
5 rounds –
1 min per station rest 1 min after all 4 stations are complete –
1. Wall Ball
2. Double Unders
4. Row for Cal
And Coming Tuesday:
A. STRENGTH TECHNIQUE & DEVELOPMENT (15 MIN)
GERMAN VOLUME SHOULDER PRESS:
10 Sets of 10 Reps at 50% of 1RM DO NOT CHANGE LOADS.
REST EXACTLY 60 SEC AFTER EACH SET.
B. WOD: STATION ROTATION – 3 ROUNDS
:45 Max Rep HSPU (Sub Push Ups) / :15 Rest
:45 Max Rep Box Jump – Step Downs / :15 Rest
:45 Max Rep DB Snatch (alt arm) / :15 Rest
:45 Max Cal Row / :15 Rest
1 Minute Rest between rounds.
Fitness Only [6:30pm]
Skill: Push Press 4×8 rest 60-90 sec
WOD: 3 rounds 1 min per station;
1. DB Push Press
2. Box Step Ups
3. Row for Cal
rest 1 min after all 3 stations are complete