Surge Elite Performance & Fitness – Surge Muscle Metcon (Distance) 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: (EMOM) 2 Position...Read More

Surge Elite Performance & Fitness – CROSSFIT 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 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Shoulder Press x 6 Wt....Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM) Banded Face Pulls x 15 12 KB Sumo RDL + 12 KB Goblet Step Up (6/6) Wall Supported Handstand x 20-30 Seconds B) 3 Sets: Back Squat x 6 Wt. Hanging Knee Raises x 10-20 *Goal is...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Complete: (Partners alternate movements) AMRAP in 6 Minutes 6 DB Devils Press 40/25 30 Double Unders 9 Toe to Bar Rest 2 Minutes AMRAP in 6 Minutes 10 DB Shoulder to Overhead 40/25 10 DB Lunges (5/5) 10 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 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 4 Sets: (EMOM) Minute 1 = Alternating...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) 3 Sets: (Every 5 Minutes) 10 Pull Ups...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 4 Sets: (EMOM) Minute 1 =12-16/9-14 Calorie Row Minute 2 = 16-24 Curtsy Lunge (8-12 each) Minute 3 = 12-15/9-12 Calorie Bike Minute 4 = 16-24 Renegade Row (8-12 each) Minute 5 = 200m Run Minute 6 = Rest Competition Metcon (No Measure) Active Recovery...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) 4 Sets:...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and 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 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Barbell Bench...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Diagonal Walks x 10 each (https://www.youtube.com/watch?v=USOa_Zw8oqM) Banded Face Pulls x 15 12 KB Sumo RDL + 12 KB Goblet Step Up (6/6) Wall Supported Handstand x 20-30 Seconds B) 4 Sets: Back Squat x 5 @ 50-65% 10/8 Calorie Row Sprint C) For...Read More