Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 B) 3...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Scapular Pull Up @1211 x 8-10 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Overhead Slam to Medball Vertical Toss B) 5 Sets (Every 2 Minutes)...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 200m Run 50 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 400m Run 40 Over Pull Up Bar Med ball toss 50 ft. Seal Walk or Bear Crawl 600m Run 30 Over Pull Up Bar Med ball toss...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 Goblet Cossack Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) 5 Sets:: (Every 90 Seconds) 2 Position Snatch (Above...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 Single arm overhead carry x 45 yards B) 3 Sets:...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) A) 5 Sets: 3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 2 (These are heavy 2, keep positions and engadgement) Intra set tempo Heels Elevated KB Goblet Squat x 12 (For reps 1-4 pause in bottom for 3 seconds,...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) With a Partner Complete AMRAP in 20 Minutes 6 Calorie Row/Bike 6 Bench Press 155/105 6 Sumo Dealift High Pull 95/65 6 Wall Ball *Partners alternate full rounds. Goal is to see if you can perform pretty close to EMOM. B)...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 Scapular Pull Up @1211 x 8-10 10 Single Arm KB Snatch 5 Medball Overhead Slam to Medball Vertical Toss B) For Time: 1-2-3-4-5-6-7-8-9-10 Front Squat 165/110 10-9-8-7-6-5-4-3-2-1 Handstand...Read More
