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 Devil’s Press 5 Muscle Up or Shoot Throughs 5 Double DB Devil’s Press *Partner A completes 9/9 section, then partner B completes 9/9 section. Once partner B is finished, partner A will then complete the 7/7 section followed by partner B who will perform 7/7. Once both partners have completed the 5/5 section time is done. Rest 3 Minutes C) For Time: 600m Run 300ft. Sled/Plate Push *Partners run together. May break up sled/plate push as they wish. (12x25ft.) Competition Metcon (Time) With a Partner Complete: A) AMRAP in 10 Minutes 100m Run 50 ft....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 Sets: Deadlift x 3-3-3-Max Reps (3+) Set 1 = 55% Set 2 = 65% Set 3 = 75% Set 4 = 85% (Should be a weight you can perform at least 5 reps with) B2) 4 Sets: Single Arm Crossbody DB RDL x 8 each (use assistance for balance. The goal with this is to allow for heavier load and for balance not to be limiting factor) C1) 3 Sets: Bulgarian Split Squat @2111 x 5 each C2) 3 Sets: Wt. Hip Extension @3112 x 8-12 or Good Mornings @3111 x 8-12 C3) 3 Sets:...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 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 – 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 in 3 Minutes: 3-6-9-12 Power Snatch 95/65 (If you want to sub for Deadlifts you may) Toe to Bar Clean & Jerk Box Jumps Rest 3 Minute AMRAP in 6 Minutes: Same Work as A. Restart from beginning Rest 3 Minutes AMRAP in 9 Minute Same workout as A. Restart for beginning. *If you get through the round of 12 reps. Restart from the beginning.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 Pull Up x 8 *Goal is for weight to be RPE 6-8. C) 3 Rds For Time 500m Row 21 Box Jumps 12 Handstand Push Up D) Mini Flight Simulator Double Unders 5-10-20-30-40-50-40-30-20-10-5 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) 3 Sets: 3 Muscle Snatch + 3 Overhead Squat (Building) 3 Sets: 3-2-1 Power Snatch + 3-2-1 Snatch Balance 4 Sets:...Read more