Wednesday, August 10, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Plank Hold on Forearms x 1 Minute
Banded YTWA x 10 ea.
Hip Ext. x 10 (3 Second pause in the bottom)
Deep Squat Tuck Jump x 5

Strength:

Skill:

Stone to Shoulder

WOD:

With a Partner Complete 5 Rds Each For Time:

300m Run (Pace Keeper)

AMRAP

5 Stone to Shoulder
10 Sit Ups

*Partner 1 Runs 300m, then partner 2 performs as many rounds of stone to shoulder and sit ups. Once partner 1 completes the run, partners switch. Partner 1 takes over where partner 2 left off. Each Partner runs 5 times.

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Plank Hold on Forearms x 1 Minute
Banded YTWA x 10 ea.
Hip Ext. x 10 (3 Second pause in the bottom)
Deep Squat Tuck Jump x 5

Strength:

Skill:

Stone to Shoulder

WOD:

With a Partner Complete 5 Rds Each For Time:

300m Run (Pace Keeper)

AMRAP

5 Stone to Shoulder
10 Sit Ups

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

2 Sets:

Plank Hold on Forearms x 1 Minute
Banded YTWA x 10 ea.
Hip Ext. x 10 (3 Second pause in the bottom)
Deep Squat Tuck Jump x 5

Strength:

Perform After WOD

3 Sets:

Alternating Single Leg RDL x 10

*Complete 10 reps on 1 leg, rest 45 seconds then perform 10 reps on other leg. Build up to a heavy 3rd set, control the weight and your balance. Keep your shoulders and hips locked together (no counter rotation through the torso)

Skill:

WOD:

4 Sets For Reps:

12 Stone to Shoulder 150/100
Max Rep Bench Press @ 60%
Rest 3 Minutes

*Focus on speed on the stone, and then go to complete failure on the bench press.

Additional:

Endurance:Row:

5x (500m @ 2k pace, 30sec rest, 100m easy recovery row). No additional rest b/t sets