Thursday, June 9, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm up:3 Sets:

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

3 Sets:

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

Strength:

Skill:

WOD:

3 Rds For Time:

30 Wall Balls
30 Sit Ups
400m Run

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

Strength:

Skill:

WOD:

3 Rds For Time:

30 Wall Balls
30 Sit Ups
400m Run

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:3 Sets:

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

3 Sets:

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

Strength:

A) 6 Sets: (EMOM)

Power Snatch + Snatch Balance + Snatch @ 70%

Skill:

WOD

A) 3 Sets Each For Meters:

7 Power Power @60%
2 Minutes Row for Meters
Rest 2 Minutes

*Goal is to get more meters each set. For example set 1 = 500m, set 2 = 515m, and set 3 = 525m.

Rest 5 Minutes

B) 3 Sets Each For 400m Time:

5 Deadlift @ 75% of 1 RM
10 Box Jump 30/24
400m Run
Rest 2 Minutes

*Goal is to complete the 400m run faster each round. For example set 1 = 1:15, set 2 = 1:12, and set 3 = 1:09

Rest 5 Minutes

C) 3 Rds For Time:

10 Overhead Squat 115/85
50 Double Unders

Additional:

10 Minutes Mobility