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) 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 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B)...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 5 Sets (EMOM) 50 ft plate/sled push Rest 1 minute B) 3 sets (emom) Minute 1 = Row or Bike x 45 seconds Minute 2 = Slam ball x 45 seconds Minute 3 = Box Jump/step up x 45 seconds Minute 4 = Slam ball...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Side Lying DB External Rotations x 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 B) 5 Sets:...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) 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 3-3-3-Max Reps...Read More
