Surge Elite Performance & Fitness – Surge Muscle Metcon (Weight) A) 1 set Banded Lateral Steps x 10 each or side lying clamshells x 10 each Banded Pull a Parts x 10 or bent over lateral raises 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 A) 4 Sets: Deadlift x 5 Rest 15-20 Seconds Standing Broad Jump x 5 (Focus on extension of the hip and land softly) B) 3 Sets Front Rack Reverse Lunge x 6 ea Single Leg Wall Press RDL x 12 each Single Leg Step Up x 24 (12 each) 4 Sets: 200m Run/250m Row 12-9-6-3 Thrusters 20 Second Hanging Knee Tuck Hold Rest 90 Seconds (Goal is to increase weight each set)Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 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 3 Sets: Back Rack Lunge x 6 each Heavy DB Russian Twist x 10-12 each *If you made it through the previous week of 4 reps, add 5% more weight to the bar. Perform all Sets at the same weight. *Goal for lunge is to perform all 3 sets at the same heavy weight. We are going to progress the same way we did with the sumo deadlfts. For Load and Time: 18 Thrusters 95/65 200m Run 15 Thrusters 200m Run 12 Thrusters 200m Run 9 Thrusters 200m Run 6 Thrusters 200m Run 3 Thruster *Rd 1 = 95/65, from there...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Complete: A) For Time: 30/25 Calorie Row/Bike into 100 Hang Power Snatch 65/45 50 Burpee 100 Sumo Deadlift High Pull 65/45 50 Walking Lunges *May break up as you wish, 1 partner works at time. Rest 4 Minutes B) For Time: 100 Double Unders (Both partners complete) Into: 10-1 Toe to Bar 20-2 Double DB/KB Deadlift 70/55 *May break up reps as you wish, BOTH PARTNERS CAN WORK AT THE SAME TIME. Rest 4 Minutes C) AMRAP in 5 Minutes 10 Handstand Push Ups (DB Z-Press) 10 Dips 10 Push Ups Into: AMRAP in 5 Minutes 10 Pull Ups 10 Ring Rows 10 Barbell Curls *Break as wish, only 1 person works at time. Metcon (Time) With a Partner Complete: A) For Time: 40/30 Calorie Row/Bike into 100 Hang Power Snatch 75/55 50 Burpee 100 Sumo Deadlift High...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) 3 Clean Deadlift 3 Hang Power Clean 3 Front Squat 3 Shoulder to Overhead 3 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: 200m Run 15 Slam Ball 10 Box Jump Overs 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...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Recovery day or if you feel you’d like to move perform the following at 60-70% effort :30 Neck Rolls (R/L) :30 Shoulder Rolls (Forward/Backward) :30 Small Arm Circles (Forward/Backward) :30 Big Arm Circles (Forward/Backward) :30 Hip Circles (R/L) :30 Knee Circles (R/L) :30 Ankle Circles (Right Foot/Left Foot) :30 Calf Raises 1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1:00 Lunge Elbow to the Floor 1:00 Alternating Bodyweight RDLs 1:00 Upward Dog to Downward Dog 1:00 Alternating Calf Stretches (In Downward Dog Pose) :30 Alternating Leg V-Ups :30 Cat Cows 1:00 Hip Bridges -Into- 3 Sets: @Easy Pace 1:00 Jumping Jacks Or Single Unders 1:00 1 1/4 Air Squats 1:00 Hand Release Push Ups 1:00 Sit UpsRead more