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 Renegade Row (7/7) 35/20 7 Slam Ball 14 Mountain Climbers First 3 sections are 5 minutes, the last second is 7 minutes. Competition Metcon (No Measure) :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 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Alternating Cossack Squats 1:00 Alternating Lunge Elbow to The Floor 1:00...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 Burpee Box Jump Overs 10-8-6-4-2 Clean 1 Set: 100 Banded Curls *Every time you break perform 10 DB Curls Competition 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) 4 Sets: Bench Press x 3 (Build to today’s 3RM) Front Foot Elevated Step Back Lunge (Barbell or DB) x 5 each 1 Sets: Bench Press x...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 7 Wt. Strict Pull Up x 7 *This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last. For Time: 20 Strict Pull Ups 50 Sit Ups 50 Single DB Alt. Hang Snatch 50 Sit Ups 40 Supine Ring Row Competition 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) 2 Sets: 2 Muscle...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) 4 Sets: Back Squat x 5-4-3-2 Hollow Hold x 20-40 Seconds 5 Rds For TIme: 16 DB Step Ups 8 Dips 16 Wall Balls 8 Push Ups Competition 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) 3 Sets: Push Press x 3 (Build quickly to today’s 3 RM) Banded Face Pulls x 10-15 3 Sets:...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Distance) With a Partner Perform: AMRAP in 25 Minutes: 10 Rope Climb or 30 Strict Pull Ups 30 Shoulder to Overhead 125/85 40/30 Calorie Bike or Row 30 Bar Muscle Up or Burpee Pull Up 30 Shoulder to Overhead 40/30 Calorie Bike or Row 60 Pull Up 30 Shoulder to Overhead 40/30 Calorie Bike or Row *Only 1 person works at a time. Break reps up as you wish. In Remaining Time Perform: Farmers Carry (Perform in 100m or 200m sections. May break up with your partner as you wish. Only 1 partner carries at a time. If you get to 1200m as a team, you’re DONE.) 3 Sets: Single Arm Landmine Row x 6-8 each Iso Dynamic Lateral Shoulder Raise x 6-8 each Double DB Upright Row x 8-10 F) 1 Sets: 100 Banded Curls *Every time you break perform...Read more