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 Deadlfits Rest 2 Minutes AMRAP in 6 Minutes 9 Toe to Bar 30 Double Unders 6 DB Devils Press Rest 2 Minutes AMRAP in 6 Minutes 10 DB Deadlift 10 DB Lunges 10 DB Shoulder to Overhead Competition Metcon (AMRAP – Rounds and Reps) With a Partner Complete: (Partners alternate movements) AMRAP in 6 Minutes 6 DB Devils Press 50/35 30 Double Unders 9 Toe to Bar Rest 2 Minutes AMRAP in 6 Minutes 10 DB Shoulder to Overhead 50/35 10 DB Lunges (5/5) 10 DB Deadlfits Rest 2 Minutes AMRAP in 6 Minutes 9...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 From the Top DB Incline Press x 3-5 each Minute 2 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x 4-6 RT Minute 3 = Alternating DB Bulgarian Split Squat + DB Bulgarian DB RDL x 4-6-7 LT Minute 4 = 3-6 Strict Pull Ups + 5-10 Supine Ring Row Minute 5 = Tall Plank DB/KB Transfers x 30 seconds 1 Set: (EMOM) Minute 1 = Max Reps DB Incline Press (Use weight used in your 4th set. No alternating from top and no Rx’d Tempo. 1 set for max reps) Minute...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 8 Thrusters 20/15 Calorie Row/Bike 8 Thrusters 10 Pull Ups C) 2-3 Sets: Bulgarian Split Squat x 5-7 each Single Arm DB Bent Over Row x 8-12 each Plank Hold x 30-45 Seconds Competition 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 Single Arm Overhead Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 B) 3 Sets: 3 Tempo Muscle Clean + 3 Jerk Dip + 3 Jerk + 3 Shoulder Press in Split...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 :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 Stepback Lunges 1:00 Lunge Elbow to the Floor 1:00 Air Squats 1:00 Inchworms 1:00 Bodyweight RDLs :30 Flutter Kicks :30 Russian Twists :30 Alternating Leg V-Ups 1:00 Upward Dog to Downward Dog TransitionsRead 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: (EMOM) 3 Power Clean & Jerk (Building to weight use for C) C) 5 Sets: AMRAP in 3 Minutes 15 KB Swings 12 Box Jumps 9 Burpee In Remaining Time AMRAP: Power Clean & Jerk Rest 90 Seconds between sets Competition 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 B) 4 Sets: Bench Press x 5 @ 60-70% (focus on bar speed)...Read more