Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) With a Partner Perform A) AMRAP in 12 Minutes 12 KB Swing 8 Medball Sit Up Toss 8-12 Hand Release Push Ups Rest 4 Minutes For Time: 200m Run 10 Toe To Ring 100 Front Squat (Barbell or Double DB/KB) *P1 = 200m Run P2 = 10 Toe to Ring, in remaining time perform AMRAP front squats. Once P1 returns from run, partners which and P1 picks up where P2 left off. Your team completes 100 front squat you’re done. or Individual With a Partner Perform A) AMRAP in 12 Minutes 12 KB Swing 8 Wt. Sit Up 8-12 Hand Release Push Ups Rest 4 Minutes Every 5 Minutes Perform: In a 3 Minute Window 200m Run or 250m Row 10 Toe To Ring/V-Up In Remaining Time Perform AMRAP Front Squat (Barbell or Double DB/KB) Continue...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 5 Sets: (EMOM) Minute 1 = 1 1/4 Deadlift x 5 (https://www.youtube.com/watch?v=u5gN9iIy33A) *The video is demoed as sumo, perform conventional deadlift for the workout Minute 2 = 5 Incline DB Press + 5-10 Diamond Push Ups Minute 3 = DB Step Up RT x 5-7 Minute 4 = DB Step Up LT x 5-7 Minute 5 = Wt. Strict Pull Up x 5 Minute 6 = Tall Plank Walkouts x 5-10 (https://www.youtube.com/watch?v=zEN_mGhkC0U)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 For Time: 5-4-3-2-1 Rope Climb or x2 Strict Rope Pull Up + Knee to Elbow 5-4-3-2-1 Clean & Jerk Weights: Rd 1 = 145/115 Rd 2 = 165/125 Rd 3 = 185/135 Rd 4 = 205/145 Rd 5 = 225/155 3 Sets Bulgarian Split Squat x 10-8-6 each Single Leg DB RDL x 8-10 Prone Bench Hyperextensions w/Band x 20 (https://www.youtube.com/watch?v=RxTm0Q_5ZW8) Tall Plank Walkouts x 6-10 (https://www.youtube.com/watch?v=zEN_mGhkC0U) 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 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for reps) AMRAP in 8 Minutes 25 ft. Crab Walk 12 Slam Ball 25 ft. Bear Crawl 50 ft. Farmers Carry Rest 4 Minutes AMRAP in 8 Minutes 3-6-9-12-15-18-21-etc… KB Swing BurpeeRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each For Time: Run 200m 3 Rds 10 Sit Ups 10 Dips/Push Ups 20 Double Unders 200m Row 3 Rds 10 Sit Ups 10 Push Press 115/75 20 Double Unders 400m Run 2 Rds 10 Sit Ups 10 Dips/Push Ups 20 Double Unders 400m Row 2 Rds 10 Sit Ups 10 Push Press 115/75 20 Double Unders 600m Run 1 Rd 10 Sit Ups 10 Dip/Push Ups 20 Double Unders 600m Row 1 Rd 10 Sit Up 10 Push Press 115/75 20 Double Unders Competition Metcon (Calories) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls...Read more