Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) 5 Sets: 3 Position Halting Clean Deadlift (below knee, above knee, mid thigh) @ 3131 x 4-4-3-3-2 Heels Elevated KB Goblet Squat @2111 x 8-10 B) 4 Sets Banded Deadlift From Blocks (just above knee) x 3 *video is of how to set band up, NOT THE STANCE) (https://www.youtube.com/watch?v=Sf9LgeDCdtQ) C) 5 Sets: 10 Hang Power Clean (Choose weight can perform Unbroken, can build each set) rest 15 seconds 30 second Hollow Rocks or Hold rest 15 seconds 8 Seated Tall Box Jump (step down) rest 15 seconds 300/250m Row (must increase the pace each row) rest 90secRead more

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 20 Minutes P1 = 200m Run w/medball P2 = AMRAP of Alternating Rds between A & B A) 1 Rd: “Chiefish” 3 Power Clean 135/95 or Box Jumps 6 Push Up 9 Toe to Bar B) 1 Rd: “Nate” 2 Muscle Ups or 4 Strict Dip 4 Handstand Push Ups or DB Shoulder Press 8 KB Swings 70/55 *Running partner is the work timer for partner performing AMRAP. Once ruining partner returns, partners switch and resume where amrap partner left off. *If performing solo perform 1 round of A, run 200m, 1 round of B for 20 minutes) D1) 3 Sets: Incline 1 1/4 DB Bench Press @ 31X1 x 6-8 D2) 3 Sets: Hand Anchored Bent Over Landmine Row @2112 x 8-12 D3) 3 sets Double DB 8 Way...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height Supine Ring Scapular Rows x 5 Supine Ring Row x 5 @2111 10 Single Arm Hand to Hand Russian KB Swings 5 Medball Overhead Slam to Medball Vertical Toss B) 4 Sets: Barbell or DB Thrusters x 6-5-4-3 (Building, focus on technique and speed) Arch/Hollow Swings x 5 each Band Pull a Parts x 15 C) 2 Sets: 750m Row 30 Thrusters 65/45 20 Pull Ups Rest 4 Minutes Competition Metcon (2 Rounds for time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 10 Wall Balls for Height 10 Single Arm KB Snatch (5/5) 5 Medball Overhead Slam to Medball Vertical Toss Lower Body Muscular Endurance B) 5 Sets: (Every 90 Seconds) Power Snatch +...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: Buy In: 35 Slamball Then 25-20-15-10-5 Double Unders 25-20-15-10-5 Reverse Knee to Elbow 25-20-15-10-5 Double Unders 25-20-15-10-5 Sit Ups Then Cash Out: 35 Slam Balls Competition Metcon (No Measure) Body Flow 30 Seconds Neck Rolls (R/L) 30 Seconds Shoulder Rolls (Forward/Backward) 30 Seconds Small Arm Circles (Forward/Backward) 30 Seconds Big Arm Circles (Forward/Backward) 30 Seconds Lateral Band Walk 30 Seconds Knee Circles (R/L) 30 Seconds Ankle Circles (Right Foot/Left Foot) 30 Seconds Eccentric Calf Raises @3111 1 Minute Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this) 1 Minute Dynamic Squat Stretch 1 Minute Alternating Step back Lunges 1 Minute Inchworms 1 Minute Alternating Calf Stretches (In Downward Dog Pose) 30 Seconds Deadbugs 30 Seconds Birddogs (Each Side) 1 Minute Hip Bridges Into 3 Sets: @Easy Pace...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Goblet Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) 4 Rds: Barbell/DB Complex (Build each set) 5 Deadlift 5 Hang Power Clean 5 Front Rack Reverse Lunge ea. Max Calorie Row/Bike in 1 Minute (Goal is to INCREASE Calories and Weight each set) Rest 2 Minutes Between Sets Rest 5 Minute C) For Time 40-30-20-10 Wall Ball 50 ft. DB Bear Crawl (https://www.youtube.com/watch?v=9rhNMNVWID8) *Perform 30 Seconds Hanging Knee Tuck Hold between after each set Competition Metcon (Time) A) 2 Sets: Iso YTW Hold x 15 Seconds Each Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Goblet Squat @2211 x 5 Alternating Single Leg V-Ups x 10 ea. B) Power...Read more