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 Shoulder Elevated Single Leg Glute Thrust x 8-10 each B) 3 Sets: Barbell Bench Press x 8 Bent Over Supinated Grip Barbell Row x 8 *Perform all 3 sets at the same weight. If you perform this last week with 6 reps, perform with the same weight for 7 reps, RPE 6-7 For Time: 10 Burpee Box Jump Overs 15 DB Snatch 50/35 20 Pull Ups 10 Burpee Box Jump 15 DB Snatch 15 Chest to Bar 10 Burpee Box Jump Overs 15 DB Snatch 10 Bar Muscle Up or For Time: 10 Burpee Box Jump Overs 15 DB Snatch 35/25 20 Jumping Pull...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 B) 3 Sets: Back Squat x 10 (Goal is to add 5-10# from last week) Star Side Plank x 20-30 Seconds ea. C) 3 Rds For Time: 20 Wall Ball 5 Deadlift 255/175 15 Handstand Push Ups 5 Deadlift 10 Toe to Bar Competition Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 B) 4 Sets: Pause Overhead Squat @2211 x 3-2-1-1 *Between each set perform 50 ft. Double DB...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) AMRAP in 4 Minutes 2 Wall Walk 4 Deadlift 205/135 *Partners complete full rounds Rest 3 minutes AMRAP in 8 Minutes 9 Air Squat 6 DB Bench (you choose #) 3 Power Clean 165/110 or 9 KB Swing *Partners Alternate Movements Rest 3 Minutes AMRAP 12 Minutes 100m Run 8 Box Jump w/step down 8 Single DB Devils Press 50/35 or Burpee *Partners Alternate Movements B) 1 Set 100 Banded Curls (Every time you break perform 10 barbell curls) 100 Banded Triceps Extensions (Every time you break perform 10 barbell skull crushers)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) For Time: 30-20-10 Feet Anchored wt. Sit Ups 24-18-12 Pull Ups 18-12-6 Thrusters 115/75 or DB Thrusters 50/35 3 Sets Bulgarian Split Squat x 8 each Single Leg Glute Bridge x 20 60 Seated Hip Abduction (https://www.youtube.com/watch?v=g1JQHglmM9U) 100 Banded Hamstring Curls (Distribute reps as you wish throughout 3 sets) 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 Slide x 10-15 B) 3 Sets: 5 DB Push Press + 5 DB Split Jerk + 5...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes 25 ft. DB Bear Crawl Push 10 Supine Ring Row 20 Tall Plank DB Transfers (10/10) 25 ft. DB Walking Split Stance RDL (Death March) 10 Supine Row 20 DB Russian Twist (10/10)Read more