Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) With a Partner Complete (35 minute Cap) 21-15-9 Double DB Deadlift 70/50 15-12-9 Handstand Push Ups/DB Shoulder Press *Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement. Rest 3 Minutes 27-21-15 Wall Ball 21-15-9 Pull Up *Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement. Rest 3 Minutes 21-15-9 Ring/DB Push Up KB Swing *Both partners work at the same time. Once both partners finish their movements, partners will then switch and perform the same rep scheme for the other movement. Rest 3 Minutes For Time: 45 DB Deadlift 36 Handstand Push Ups 63 Wall Ball 45 Pull Ups 45 Ring Push Up...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good Morings x 15 Tall Plank Lid Lateral Leg Slide x 10-15 5 Medball Squat Jump to Overhead Vertical Toss 5 Sets (Every 2 Minutes) 2 Clean Deadlift 2 Hang Power Clean 2 Front Squat 2 Shoulder to Overhead 2 Squat Clean *Goal is to increase from last week Or 5 Sets: (Every 2 Minutes 5 Deadlift 5 Russian KB Swing 5 Double DB Front Squat 5 Double DB Shoulder to Overhead *Goal is to increase from last week 5 Rds For Time: 12 DB Snatch (6/6) 70/55 8 DB Goblet Squat 6 Burpee Box Jump Over 200m Run Competition Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Hindu Push Up x 10 Banded Good...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1500m Row 100 Double Unders 50 Sit Ups 25 KB Swings 50 Sit Ups 100 Double Unders 1500m RowRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 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 Reverse V-Ups x 10-15 B) 4 Sets:: (Every 90 Seconds) 2 Position Snatch (Above knee, Floor) + Overhead Squat C) 0-3 Minute: 400m Run 3-9 Minutes: EMOM 1 DB Push Up 2 DB Renegade Row 3 DB Deadlift 4 DB Alternating Lunge 5 DB Hang Clean & Jerk 10-13 Minutes: 400m Run 13-20 Minutes EMOM 1 DB Push Up 2 DB Renegade Row 3 DB Deadlift 4 DB Alternating Lunge 5 DB Hang Clean & Jerk 20-23 400m Run Competition Metcon (AMRAP – Reps) A) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 1 Sets: Elbow on Knee DB/Plate External Rotation x 10-12 Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 12 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10 each Single arm overhead carry x 45 yards B) 3 Sets: (Every 2 Minutes) Push Press or Push Jerk (Deload) Set 1 = 5 Reps @ 40% Set 2 = 5 Reps @ 50% Set 3 = 5 Reps @ 60% Banded Face Pulls x 15 C) 5 Sets: (EMOM) Minute 1 = Bike/Row/Double Unders* Minute 2 = Rope Climb/Strict Rope or Bar Pull Ups Minute 3 = 6-15 Dips Minute 4 = Double KB Front Rack or Sandbag bear hug w/Banded side to Side Lateral x 30-40 Seconds *Bike = 12-16/9-12 Calories Row...Read more