Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Rest DayRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press) Banded TKE x 15 each 8 Point Plank x 15-20 Seconds Arch Hollow Swings x 5 Jump Squats x 5 B) 3 Sets: (Every 2:30) Tempo Front Squat or Double DB Front Squat @2111 x 7 (Use the same weight for all 3 sets. Use the same weight as last week) Strict Hanging Knee Raise @2112 x 10-15 C) 4 Sets: (EMOM) Minute 1 = 15-18/12-15 Calorie Row or Bike Minute 2 = 20-25 Wall Balls Minute 3 = 3-5 Bar Muscle Ups/6-12 Chest to Bar Pull Ups Minute 4 = 5-10 Stone/Sandbag to Shoulder or DB Power Clean Competition Metcon (No Measure) A) 2 Sets: Banded Triple Threat x 5 (Standing face pull to external rotation to overhead press) Banded TKE x...Read more

Surge Elite Performance & Fitness – RowingRead more

Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) Warm Up A) 2 Sets: Bent Over DB/Plate Cuban Press x 5 Banded Lateral Steps x 10 Scapular Pull Ups x 5 Banded Good Mornings x 10 Supine Ring Row x 5-10 Russian KB Swing x 10 Overhead Medball Slam x 5 Upper Body Bias A1) In 6 Sets: Build to today’s Heavy 5-7 RM of Tempo 1 ¼ DB Bench @3111(3 seconds down, 3 pause, 1 second up, 1 second pause) A2) 1 Set: After you complete your heaviest set. Drop weight 10% and perform 1 AMRAP Set @1111 Tempo. Perform Regular DB Bench not 1 ¼ (stay with tempo, once you break from tempo or form, set is complete.) B) 3 Sets: Tempo Push Up or Dip Variation @2111 x 12-20 (2 seconds down, 2 pause, 1 second up, 1 second pause, use assistance if need be)...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A)Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each) 10 Supinated Grip Band Pull a Parts 10 Steps Banded Monster Walk Forward/Backwards (Each) 10 Supinated Grip Diagonal Band Pull a Parts 10 Banded Glute Bridges (Just below knee) 10 Supinated Grip Elbows by side external Rotation 10 Single Leg Banded Glute Bridges (Each) 10 Overhead Band Pull a Parts 10 Banded Bird Dogs 10 Banded Pass Through 10 Banded Squats B) For Time: 10 Rds 1 Squat Snatches 155/105 3 Power Clean and Jerks 155/105 15 Double Unders 1 Squat Clean and Jerk 3 Power Snatch 15 Double Unders C) 8 Sets: (Every 2 Minutes) Back Squat x 3 @ 80-85%% D) 3 Sets: Front Squat x 2 @ 95-101%% Rest 2 Minutes Between Sets Competition Metcon (AMRAP – Rounds and Reps) Mini Band/Banded Shoulder Series 10 Banded Lateral Steps (Each)...Read more