Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good Morning x 15 Single Leg Glute Bridge w/3 second hold at top x 5 each B) 5 Sets: (EMOM) Minute 1 = Back Squat x 5 (Build...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: A) AMRAP in 15 Minutes: 2 Rds: 32 DB Lunges 50/35 32 Toes to Bar 32 Bench Press 165/110 Then, 2 Rds: 32 Alternating DB Snatches 50/35 32 Dips or Push Ups 16 Burpee Box Jump Overs 24/20...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 3 Sets: (EMOM) Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds Minute 2 – Scapular Pull Ups x 8-10 Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds Into: 3 Sets: (EMOM)...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 50-40-30-20-10 Double Unders 50-40-30-20-10 Sit Up *Perform 8 Shoot Through Between Rounds Competition Metcon (No Measure) Bend/Swing/Roll 5 rounds not for time :20s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236 16 ring support swings https://vimeo.com/181499957/25e31478dc :30s wall backbend (pick comfortable...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2-3 Sets: 60 Seconds of Rowing 4 Inchworms 8 Jumping Squats 8 Single Arm DB Upright Row Each 8 Single Arm DB Push Presses Each B) 6 Rds For Time: 400m Run 11 DB Thrusters or Wall Balls 11 Burpee 5-4-3 Hang Clean @70-80% (Power...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 3 sets: Barbell Hip Thrusts @2112 x 8 Elevated KB Sumo Deadlift x 60 Seconds @1111 15 second Bike/Row Sprint Rest 2 minutes 2-3 Sets: Bent Over Double DB Rows @4011 x 8-10 Seated Banded Low Row x 20 Bent Over DB...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 8 Minutes: 20 Heavy Rope Double Unders 1 Rope Climb or 8 Supine Ring Row 20 Double Unders 10 KB Swings 70/55 Rest 2 Minutes AMRAP in 5 Minutes: 10 Bicycle Crunches @1111 5/5 10 Tall Plank DB Pull Unders...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) AMRAP in 7 Minutes: 50 Bench Press 135/95 40 Bench Press 165/110 30 Bench Press 185/125 AMRAP Bench Press 205/135 *Partners break up reps as they with, adjust loading accordingly. Rest 3 Minutes B) AMRAP in 7 Minutes: 50 Back Squat 185/125...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets Banded Lateral Steps x 15 each Single Arm DB High Pulls x 5 each Band Pull a Parts x 15 Single Arm DB Snatch x 5 each Goblet Squat @ 3131 x 5 B) 4 Sets: 3 High Hang...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1000/750m Row 80 Double Unders 60 Slam Balls 40 Russian Twist 20 Grasshoppers Each (https://www.youtube.com/watch?v=pc3m6fheBO0&feature=youtu.be) 1000m Run Grasshoppers Metcon (No Measure) A) 1 Set: Banded Triple Threat x 8 Banded Snow Angels Top to Bottom x 8 Banded T’s x 8 Banded A’s x 8 Banded...Read More