Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 30 Minutes: (If you and your partner complete 36 rounds your done) Rounds: 1, 2, 5, 6, 9,10, 13, 14, 17, 18, 21, 22, 25, 26, 29, 30, 33, 34, 6 Calorie Row/Bike 6 Deadlift 185/125 6 Burpee Rounds: 3, 4, 7, 8, 11, 12, 15, 16, 19, 20, 23, 24, 27, 28, 31, 32, 35, 36, 6 Calorie Row/Bike 6 Box Jump 24/20 6 Toe to Bar *Partners will complete entire triplet. You go, I go style. Both partners will perform given triplet and then both partners will complete the other triplet. From there they will alternate triplets. Competition Metcon (AMRAP – Rounds and Reps) With a Partner Perform: AMRAP in 30 Minutes: (If you and your partner complete 40 rounds your done) Rounds: 1, 2, 5, 6, 9,10, 13,...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) AMRAP in 18 Minutes Odd Rounds: 4 Pull Ups 8 Push Ups 12 Air Squats Even Rounds: 5 Sumo Deadlift High Pulls 95/65 7 Hang Power Clean 9 Shoulder to Overhead C) 3 Sets: If Time Perfmits Prone Incline DB Row @2112 x 8-12 Seated Low Row x 20 Side Plank Reach Unders x 10 each Competition Metcon (AMRAP – Rounds and Reps) A) 2 Sets: Wall Press Dead Bug x 5 each Blackburns x 5 Push Up + Scapular Push Up x 5 Banded Face Pulls x 10 B) AMRAP in 18 Minutes Odd Rounds: 4 Pull Ups 8 Push Ups 12 Air Squats Even Rounds: 5 Sumo Deadlift...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) For Time: 1000m Row 80 Sit Ups 60 Russian KB Swings 40 DB Renegade Row (20/20) 100 ft. Double DB Bear Crawl (Keep hips low inline with shoulders) 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 Stepback 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: Banded TKE x 15 each Single Arm DB Upright Row x 8 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 3 Sets: 21 Wall Ball 18 Power Clean 135/95 12 Seated Leg Lifts Over KB/DB (https://www.youtube.com/watch?v=MfBuRto8t70) 9 Box Jump Overs 24/20 Rest 2 Minutes Rest 5 Minutes C) For Time: 1500m Row or 1.5 Mile Bike *Every 250m or .3 miles Perform 5 Gymnasties (Burpee + Pull Up + Knee to Elbow) Competition Metcon (Time) A) 2 Sets: Banded TKE x 15 each Single Arm DB Upright Row x 8 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Med Ball Vertical Toss x 5 B) 3 Sets: 21 Wall Ball 18 Power Clean 135/95 12 GHD Sit Up 9 Box Jump Overs 24/20...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A1) In 6 Sets: • Build to today’s Heavy 3-5 RM of Partial Barbell Bench Variation *Variations of floor press, Board/Foam Roller Press, and Rack Lockouts A2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform an AMRAP at this weight. B1) 3 Sets: Alternating DB Arnold Press x 8-10 each B2) 1 Set: Drop to 70% of heaviest weight used in B1 x 50 C1) 3 Sets: Prone Plate or DB Row Iso Hold x 40-60 Seconds *Lay face down on a flat bench and perform iso row hold C2) 3 Sets: Prone DB Row or Horizontal Row Variation x 15-20 C3) 3 Sets: DB Bent Over Lateral Raises x 15-20 D) 1 Sets: Triceps Pushdown or Extension Variation x 100-150 *Perform Set non-stop with a rest-pause protocol, only resting 15-20 seconds when neededRead more