Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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) AMRAP in 6 Minutes 25...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 Box Jump x 5 B) 3 Sets: (Every 2 Minutes) Push Press or Push...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) Option 1: Murph For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *Rx’d = wearing 20/14 lb vest (Pull Ups, Push Ups, Squats can be broken up as you wish) Option 2: 1/2 Murph For Time 800m...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete For Time: P1 = 21 Alternating DB Snatch 55/35 P2 = 15 Burpee Box Jump Over 24/20 36 Partner Medball Sit Up Toss P1 = 15 Burpee Box Jump Over P2 = 21 Alternating DB Snatch 36 Partner Medball Sit Up Toss...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height Supine Ring Scapular Rows x 5 Supine Ring Row x 5 @2111 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) :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 Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor....Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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. A1) 8 Sets:: (Every 90 Seconds)...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Bent Over Banded Row (https://www.youtube.com/watch?v=DgPGoJ7PM1k) x 10 Single Arm DB Upright Row x 12 Tempo Push Up w/3 second hold 2″ off the ground @ 2311 x 5 Scapular Pull Ups x 5 Arch/Hollow Swings x 5 Squat Jump...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) 5 Sets: 3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 4-4-3-3-2 Heels Elevated KB Goblet Squat @2111 x 8-10 B) 4 Sets Banded Deadlift From Blocks (just above knee) x 3 *video is of how to set...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 20 Minutes P1 = 200m Run w/medball P2 = AMRAP of Alternating Rds between A & B A) 1 Rd: “Chiefish” 3 Power Clean 135/95 or Box Jumps 6 Push Up 9 Toe to Bar...Read More