Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 4 Sets: 5 Front Squats (Goal is to increase loading each...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A1) In 6 Sets: Build to today’s Heavy 2-4 RM of Barbell Incline Bench A2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight. B) 3 Sets: Push Up or Dip Variation x 10-20 *Add...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 30 Minutes: (If you and your partner complete 36 rounds your done) Rounds: 1, 2, 5, 6, 9,10, 13, 14, 17, 18, 21, 22, 25, 26, 29, 30, 33, 34, 6 Calorie Row/Bike 6 Deadlift 185/125...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) AMRAP in 18 Minutes Odd Rounds: 4 Pull Ups 8 Push Ups 12 Air Squats...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1000m Row 80 Sit Ups 60 Russian KB Swings 40 DB Renegade Row (20/20) 100 ft. Double DB Bear Crawl (Keep hips low inline with shoulders) Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Single Arm DB Upright Row x 8 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 3 Sets: 21 Wall Ball 18 Power Clean 135/95 12 Seated Leg...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A1) In 6 Sets: • Build to today’s Heavy 3-5 RM of Partial Barbell Bench Variation *Variations of floor press, Board/Foam Roller Press, and Rack Lockouts A2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 3 Deadlift 225/155 5 Pull Ups 7 Wall Ball *Partner B Runs 100m, picks up where Partner A left off. Rest 3 Minutes 6 Sets (3 each) 16 Alternating Single Leg V-Up (8/8) 16 Russian Twist (8/8) In...Read More