Thursday 141113 – Surge Athletics

Reminder: Yoga at 6:15 pm. If you have any nagging tightness or mobility issues come in and work them out. We’ve seen a ton of improvement from athletes who have been consistent each week with attending this class.

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:

(Perform After WOD)

25 Hip Ext
Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar
50 Banded Good Mornings
Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar
25 Hip Ext.
Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar

Skill:

WOD:

AMRAP in 7 Minutes:

21 Double Unders
15 KB Swings 55/35
9 Burpee

Additional:

10 Minutes Mobility—- Coaches choice

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: (Perform After WOD) 25 Hip Ext Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar 50 Banded Good Mornings Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar 25 Hip Ext. Accumulate 45 Seconds L-Sit Hanging From Pull Up Bar Skill:
WOD:
AMRAP in 7 Minutes: 21 Double Unders 15 KB Swings 55/35 9 Burpee
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:Skill:

WOD

Recovery DayA) Mobility and MaintenanceYoga 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