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 – 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 (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

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) With a Partner Perform AMRAP in 30 Minutes: McGhee + Cindyish 2 Rds: 5 Deadlift 275/185 13 Push Ups 9 Box Jumps 2 Rds: 5 Handstand Push Ups or DB Shoulder Press 8 Pistols or Lunges (4/4) 11 Pull Ups or...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 4 Sets: Overhead Squat or Front Squat x 4-3-2-1...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 12 Minutes: 1 Mile/.7 mile Bike or 1500/1250m Row In Remaining Time AMRAP: 100 ft. Slam Ball Squat Chest Toss (4×25 ft.) (https://www.youtube.com/watch?v=7mWIsBcmQZU) 20 Grasshoppers (https://www.youtube.com/watch?v=3j4EKfpajYU)Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – 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 5 Rds: 1 Minute Shoulders Elevated Barbell Hip Thursts...Read More