Surge Athletics

Schedule Reminder: The 6:15 pm class is cancelled. Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga.

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

3 Sets:

Supine Row x 8-10 @3111 (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)
Wall Facing Handstand/Waiters Hold x 30-60 Seconds

Skill:

WOD:

4 Rds For Time:

10 Dips
20 Toe To Bar
30 Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Supine Row x 8-10 @3111 (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause) Wall Facing Handstand/Waiters Hold x 30-60 Seconds Skill:
WOD:
4 Rds For Time: 10 Dips 20 Toe To Bar 30 Double Unders
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance

Yoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility