Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each Reverse V-Ups x 10-15 B) 4 Sets:: (Every 90 Seconds) 2 Position...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (Weight) A) 1 set Banded Lateral Steps x 10 each or side lying clamshells x 10 each Banded Pull a Parts x 10 or bent over lateral raises x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 3 Sets: Back Rack Lunge x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete: A) For Time: 30/25 Calorie Row/Bike into 100 Hang Power Snatch 65/45 50 Burpee 100 Sumo Deadlift High Pull 65/45 50 Walking Lunges *May break up as you wish, 1 partner works at time. Rest 4 Minutes B) For Time: 100 Double...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good Morings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Squat Jump to Overhead Vertical Toss 5 Sets (Every 2 Minutes) 3 Clean...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Recovery day or if you feel you’d like to move perform the following at 60-70% effort :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Single Arm Overhead Squat @3111 x 6-8 each Reverse V-Ups x 10-15 3 Sets: 3 Minutes on/1:30...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10...Read More
