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 Press x 8 Bent Over Supinated Grip Barbell Row x 8 *This is our 2nd wave through this progression. See if you can increase from what you performed last time. Perform all 3 sets at the same weight. RPE 7-8 AMRAP in 12 Minutes: 3 L-Sit Pull Ups 6 Handstand Push Ups 3 Burpee Ring Muscle Up 20 Double Unders Competition 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...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 Time: 25-20-15-10-5 Feet Anchored Wt. Sit Ups 50-40-30-20-10 Wall Ball Competition 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) 3 Sets: Double KB Front Rack Tempo Squat x 5 @3331 Medball Deadbug x 30 seconds C) 3 Sets: Shoulder Press x 5 (RPE 6-7) Single Arm DB Push Press x 10 D) 3 Sets Front Squat x 4 @ 65-75% of Front squat Back Squat x 8 10/8 Calorie...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 Supine Row *Partners alternate movements and alternate triplets after every 2 rounds. If perform individually, alternate pieces of work after each round. If you want to add in a 1 minute rest after completion of both pieces feel free. B) 2 Sets: 6-8 Prone Incline Cuban Press (https://www.youtube.com/watch?v=Q86LjWQ8AlM) Single Arm DB Row x 12 each 10-12 Banded Front Raise to Band Pull a Parts C) 2-3 Sets: Iso DB Curl Rotations x 10 Zottsman Curls x 10 Single Leg Calf Raise x 20 eachRead 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 Banded Pallof Press x 8 each C) 3 Rds For Time: 200m Run 15 Overhead Squat 75/55 or Front Squat 95/65 15 Toe to Bar/Ring Rest 5 Minutes 600m Run 30 Overhead Squat 75/55 or Front Squat 95/65 30 Toe to Bar/Ring 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) 2 Sets: Tempo Muscle Clean (3 Seconds to Hip) +...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