Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Warm Up A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Supine Ring Row x 5-10 Russian KB Swing x 10 Overhead Medball Slam x 5 Upper Body...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete AMRAP in 28 Minutes 70 Calorie Row 60 Toe to Bar 50 Wall Ball 40 Power Clean 135/95 30 Muscle Up or Burpee Chest to Bar Pull Up *1 Partner works while other runs 200m. Right Into: In...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) Barbell Warm Up B) 4 Sets: (Every 2 Minutes) 2 Position Power Snatch (just below knee + floor) + Overhead Squat + Power Snatch w/pause in receiving position to overhead squat or 10-15 KB Swings 4 Sets: (Every 2 Minutes) 2...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 14 Minutes 20 Russian KB Swings 10 Air Squat to Alternating Single Arm Thoracic Bridge (5/5) (Scale to double hand thoracic extension) Squat to Thoracic Bridge – (https://www.youtube.com/watch?v=tC68pdBI6jE) Single Arm Thoracic Bridge with reach – (https://www.youtube.com/watch?v=qry8-R2SqII)Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: 1 minute jump rope alternating feet Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press) Banded TKE x 15 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets:...Read More
Surge Elite Performance & Fitness – Rowing 5 minute warmup 2 x 5 minutes steady state, 2 min rest between 3 x 250 meters using “fish game” on monitorRead More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 (https://www.youtube.com/watch?v=2OnF9_7EH6o) Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Bent Over Lateral Raise x 15 Russian KB Swing x 10 Overhead Medball Slam x 5...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
