Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – 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 5 Rds: 1 Minute Shoulders Elevated Barbell Hip Thursts 185/125 1 Minute Wall Ball 1 Minute Sumo Deadlift High Pulls 75/55 1 Minute Med Ball Sit Up Exchange (https://www.youtube.com/watch?v=izm9Twxud5k) 1 Minute Row for Calories 1 Minute RestRead more

Surge Elite Performance & Fitness – CROSSFIT 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 3 Sets: Barbell Bench Press x 7 Bent Over Supinated Grip Barbell Row x 7 *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 4 Rds For Time: 75 Double Unders 12-9-6-3 Handstand Push Ups 12 Supine Ring Row w/1 second pause at chest 200m Run 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...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) 3 Sets: Back Squat x 8 Wt. Hanging Knee Raises x 10-20 3 Rds 10 DB Devils Press 35/20 15 Reverse V-Ups 20 Double DB Front Rack Step Up (10/10) 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 This is the last week of 10’s! With this cycle it is crucial to be able to AUTO REGULATE. Meaning listen to your body and allow yourself to adjust from day to day. Loading and weights will fluctuate throughout this naturally. Don’t let you ego...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) With a Partner Perform: 50/40 Calorie Row or Bike Into 36-27-18 Dips Single Arm DB Snatch Rest 3 Minutes: 50/40 Calorie Row or Bike Into 42-33-24 Handstand Push Up or DB Shoulder to Overhead Box Jump Overs or Step Ups Rest 3 Minutes 400m Run Into 51-42-33 Push Ups Sit Ups Competition Metcon (Time) A)10 Minutes: Build to today’s 2RM Front Squat B) With a Partner Perform: 60/40 Calorie Bike Into 22-18-14 Ring Muscle Up DB Clean and Jerk 70/50 Rest 3 Minutes: 60/40 Calorie Row Into 44-36-28 Handstand Push Up Box Jump Overs Rest 3 Minutes 600m Run Into 88-72-56 Push Ups 66-54-42 Toe to Bar C) 3 Sets: 8-10 Prone Incline Cuban Press 10-12 Banded Front Raise to Band Pull a Parts Tempo GHD Medball Sit Up @31×1 x 8-15 D) 3 Sets: 6-8 Strict Rope Pull Up...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 4 Sets: Overhead Squat or Front Squat x 6-4-4-3 Banded Pallof Press x 8 each C) For Time: 42-30-18 Pull Ups 21-15-9 Overhead Squat 95/65 or Front Squat 145/100 D) Optional 2 Sets: Single Leg DB RDL x 8-10 Seated or Prone Banded Hamstring Curls x 20-30 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) + 2 Front Squat 3 Sets:...Read more