Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 8 Minutes 4 Bench Press 165/110 6 Box Jump Overs 24/20 *Partners complete full rounds Rest 4 Minutes B) AMRAP in 8 Minutes 6 Front Squat 165/110 6 Pull Ups 6 Toe to Bar/Sit Ups *Partners...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 8-6-4-2 Push Press x 5-4-3-2 (Build each...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 5 Sets: (EMOM) 30-40 Seconds 10 ft Side shuffle (down/back = 1 rep) 30-40 Seconds Plank Twists (https://youtu.be/fR0tb6agqqA) 30-40 Seconds Alt Front Raise + Lateral Raises 30-40 Seconds Quadruped shoulder taps 30-40 Seconds Single Leg Balance Straight leg Lifts RT(https://www.youtube.com/watch?v=jZzHrtKm5q4) 30-40 Seconds Single Leg Balance...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each B) 2-3 Sets: (Time Dependent) Single Arm Bent Over DB Row x...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 4 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into 4 Sets: (Every 90 Seconds) 3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk) B) 3 Sets: 25 ft DB Walking...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 side external...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) With a Partner Perform: A) AMRAP in 7 Minutes 2-4-6-8-10-8-6-4-2-4-etc… Handstand Push Up or DB Z Press 1-2-3-4-5-4-3-2-1-2-etc… Power Clean 165/110 Rest 3 Minutes AMRAP in 7 Minutes 2 Rope Climb or 4-6 Strict Rope Pull Ups 10 DB Bench 50/35 Rest 3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 9-7-5-3 Push Press...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 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 side...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE Box Heel Taps x 8-10 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each B) 2-3 Sets: (Time Dependent) Single Arm Bent Over DB Row x...Read More