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 B)...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 – Surge Muscle Metcon (AMRAP – Reps) 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 B) 4 Sets:...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete: A) AMRAP in 10 Minutes 100m Run 50 ft. Sled/Plate Push *Partner alternate full rounds Rest 3 Minutes B) For Time: 9 Muscle Up or Shoot Throughs 9 Double DB Devil’s Press 50/35 7 Muscle Up or Shoot Throughs 7 Double DB...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) 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) 4...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Active Recovery :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Cossack Squats 1:00 Dynamic Squat Stretch...Read More

Surge Elite Performance & Fitness – Surge Muscle 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 A) AMRAP...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 – 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 B) 4 Sets: Back Squat x...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds) AMRAP in 10 Minutes 5 Deadlift 315/205 25 ft. Lid Seal Walk or 50 ft. Overhead Carry 100m Run Rest 2 Minutes AMRAP in 8 Minutes 28 Double Unders 14 Single Arm Hang DB Snatch 50/35 or KB Swing 7 Burpee Rest 2 Minutes...Read More