Surge Elite Performance & Fitness – CROSSFIT Competition Metcon (AMRAP – Rounds and Reps) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs x 10-15 Banded Glute Bridge x 10 Supinated Banded Pull a Parts x 10 each Medball Overhead Slam to Wall Ball for Height x 5 Single Arm...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) a Partner Perform: 3 Rds: 40 Wall Balls 30 Pull Ups 20 Bench Press 135/95 Run 400m 2 Rds: 40 Wall Balls 30 Pull Ups 20 Bench Press 165/110 400m Run 1 Rd: 40 Wall Balls 30 Pull Ups 20 Bench Press 185/125 B) 2-3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k) Ring YTW x 6 each Supine Reverse Plank x 10 Medball Overhead Slam x 10 4 Sets: (Alternate Movements Every 2 Minutes) Station 1 = 3 Position Power...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells x 5 each Banded Glute Bridge x 10 RKC Plank Hold x 45 Seconds Single Arm Overhead Carry x 50m Each 1 Minute Jump Rope 4 Sets:...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) (RECHARGE WEEK) B1) 4 Sets Bench Press x 5-5-5-5 @40-60% B2) 4 Sets Clapping Push Ups or Band assisted plyo push ups x 5 (https://www.youtube.com/watch?v=KjG5OajcfHc) B3) 4 Sets Banded Face Pulls x 20 C1) 3 Sets Single Arm DB Row x 8 each C2) 3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs x 10-15 Banded Glute Bridge x 10 Supinated Banded Pull a Parts x 10 each Banded PVC Overhead Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds 3 Sets: Tempo Front...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Reps) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Hand to Hand Russian KB Swings x 10 Tempo Goblet Squat @3211 x 5 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B1)...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Seated Elbow on Knee DB External Rotations x 8-12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Banded Good Mornings x 15 Single Arm Farmers Carry x 40 yards each Plank Hold x 30-45 Seconds AMRAP...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Reps) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B1) 4 Sets Bench Press x...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: 40 Calorie Row/Bike 300m Run 20 Thrusters 105/70 6 Rope Climb Rest 1 Minute Between Rounds Competition Metcon (AMRAP – Rounds and Reps) With a Partner Perform: 40 Calorie Row 300m Run 20 Thrusters 135/95 10 Rope Climb...Read More