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 – CROSSFIT Metcon (Time) 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 B) 3 Sets: Barbell Shoulder Press x 8 Wt. Strict...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

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x 10 Banded Diagonal Pull a Parts x 10 each Banded Goblet Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds Medball Vertical Toss x 5 B)...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: 3 Rds: 30 Push Ups 20 Hang Power Clean 115/75 8 Rope Climb 500m Run 2 Rds: 30 Push Ups 20 Hang Power Clean 145/100 8 Rope Climbs 500m Run 1 Rd: 30 Push Ups 20 Hang Power Clean 165/110 8 Rope...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 For Time: 3 Rds 7...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 5 Sets (EMOM) 10/7 Calorie Row or Bike B) From Minutes 6-11 to Finish 50 Overhead Plate Walking Lunge C) From Minutes 12-17 5 Sets (EMOM) 10/7 Calorie Row or Bike D) From Minutes 18-25 AMRAP in 7 Minutes: 14 DB...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 5 Rds For Time: 500-400-300-200-100m Run 10...Read More