Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B) AMRAP in 12 Minutes 6 Sumo Deadlift High Pulls 95/65 9 Dips 12 Pistols or Step Ups (6/6) 2-3 Sets: Wall Foam Roll Hack Squat @3111 x 6-8 (https://www.youtube.com/watch?v=Ak8RaRTH-0o) Seated Banded Row x 15-20 Hip Extension @2112 x 6-10 Russian Twist x 20 Competition Metcon (AMRAP – Rounds and Reps) 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 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B) 2...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 500m Row 63 Sit Ups 400m Run 500m Row 45 Sit Ups 400m Run 500m Row 27 Sit Ups 400m Run Competition 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 1:00 Air Squats 1:00 Hand Release Push Ups 1:00 Bodyweight RDLs :30 Sit Ups :30 Cat Cow Exercises :30 Reverse Sit Ups 1:00 Upward Dog to Downward Dog Transitions 3 Sets: @Easy Pace :30 Jumping Jacks or Single Unders :30 Glute Bridge 1:00 Alternating Box Step Ups 1:00 Bike or RowRead more

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) 4 Sets: Bench Press x 9-7-5-3 1 Minute Double Unders Rest 90 Seconds C) AMRAP in 9 Minutes: 12 KB Swing 9 Box Jump 6 Supine Ring Row D) 2-3 Sets: KB/Plate Halos x 5-7 each DB Hammer Curls x 10-12 Banded Supine Skull Crushers x 10-15 Competition Metcon (No Measure) 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) 7 Sets:...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 5-5-3-Max Reps (1+) Set 1 = 60% Set 2 = 70% Set 3 = 80% Set 4 = 90% B2) 4 Sets Low Incline Single Arm DB Incline Press x 6 ea B3) 4 Sets Banded Face Pulls x 10-15 C1) 3 Sets Prone Flat Bench Barbell Row x 4 (Heavy) C2) 3 Sets Single Arm DB Bent Over Row x 8 each C3) 3 Sets Head Supported Bent Over DB Lateral Raise x 16 D) 3 Sets: 30 Seconds DB Push Up Rest 30 Seconds 30 Seconds DB Renegade Row Rest 30 Seconds 30...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: Back Squat 5-5-3-Max Reps (1+) Front Rack Step Ups x 6 each Set 1 = 60% Set 2 = 70% Set 3 = 80% Set 4 = 90% C) 3 Sets: Barbell RDL @3111 x 4 Shoulders + Heels Elevated Banded or Weighted Hip Thrusts x 8-12 (https://www.youtube.com/watch?v=MKoZWtvJWdE) D) 3 Sets In 90 Seconds Perform 10 DB Deadlift 8 DB Step Ups (4/4) 6 DB Deadlift 4 DB Step Up (2/2) In Remaining Time AMRAP Medball Squat Jumps (Goal is to have 30-40 seconds for AMRAP. Adjust accordingly. Can hold anyway you wish) Rest 3...Read more