Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds B) 4 Sets: Deadlift x 10-8-6-4 Push Press x 5 (Build each set) C) 4 Sets: AMRAP in 3 Minutes 3 DB Renegade Row each 35/25 6 Double DB Sumo Deadlift High Pull 9 Double DB Thrusters 12 Lateral Jump Over Single DB Rest 1 minute between sets, pick up where you let off. Competition Metcon (AMRAP – Rounds and Reps) 2 Sets: Bent Over YTW x 8 each Banded Lateral Step Overs x 30 Seconds Seated Elbow on Knee DB External Rotation x 8 each Wall Sit w/Medball Squeeze between knees x 20-40 Seconds A) 3 Sets: (Every 90 Seconds) 3 Muscle...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes Buy In: 2K Row/2 Mile Bike In Remaining Time AMRAP: 10 Slam Balls/Plate Ground to Overhead 10 Breakdancers (5/5)(https://www.youtube.com/watch?v=7vhsqLrN5hc) 10 Reverse Plank Toe touches (5/5) Competition Metcon (No Measure) 10 rounds not for time :15s wall handstand perpendicular to wall (scale with back to wall) https://vimeo.com/192071912/1236558236 8 ring support swings https://vimeo.com/181499957/25e31478dc 15s wall backbend (pick comfortable distance) https://vimeo.com/191320005/9fa68fc6a1 5x bar jump to hollow-> glide-> arch -> pull to shins https://vimeo.com/191318767/201386ddae 8x candlestick roll up with med ball https://vimeo.com/181499992/80d1efbabe 5x tuck rocking muscle ups https://vimeo.com/190960468/f67a9777f7 ** scale with 5-10x leg assist muscle up transition drill https://vimeo.com/191415538/1bfd5674f5Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (3 Rounds for reps) A) 2 Sets: Banded TKE Box Heel Taps x 12-15 each Single Arm DB Upright Row @2111 x 8 each KB Cossack Squat x 5 each Single Arm Overhead March x 20 Steps Each 1 Set: (4 Minute Cap) 30 Single DB Lunge 50/35 (15/15) 25 V-Ups 21 Chest to Bar Pull Ups or 7 Bar Muscle Up Rest 3 Minutes 1 Set: (4 Minute Cap) 40 Single DB Lunge 50/35 (20/20) 20 V-Ups 18 Chest to Bar Pull Ups or 5 Bar Muscle Up Rest 3 Minutes 1 Set: (4 Minute Cap) 50 Single DB Lunge 50/35 (25/25) 15 V-ups 12 Chest to Bar Pull Ups or 3 Bar Muscle Ups 12 V-Ups 6 Chest to Bar Pull Ups or 1 Bar Muscle Up Competition Metcon (3 Rounds for time) A) 2 Sets: Banded TKE Box Heel...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (6 Rounds for reps) A) 3 Sets: (Every 90 Seconds) 3 Position Power Snatch (Above the Knee, Just Below the Knee, Floor) Into 3 Sets: (Every 90 Seconds) 3 Position Clean + Jerk (Above the Knee, Just Below the Knee, Floor then Jerk) or 5 Sets: (Every 90 Seconds) Deadlift x 3 KB Swing x 6 B) With a Running Clock Perform: (23 Total Minutes) From 0:00-3:00 400m Run In Remaining Time: AMRAP Rope Climbs or Strict Pull Ups Rest 1 Minute From 4:00-7:00 400m Run In Remaining Time: AMRAP Clean and Jerk 135/95 or DB Clean and Jerk Rest 1 Minute From 8:00-11:00 400m Run In Remaining Time: AMRAP Power Snatches 135/95 or Alternating DB Snatch Rest 1 Minute From 12:00-15:00 400m Run In Remaining Time: AMRAP Rope Climbs or Strict Pull Ups Rest 1 Minute From 16:00-19:00 400m Run In...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) 2 Sets: 25/20 Calorie Row/Bike 25 Push Ups 50 Air Squats 100 Double Unders 50 Air Squats 25 Push Ups Rest 3 Minutes *Goal is 7-9 Minutes, 10 Minute Cap, adjust accordingly. C) 3 Sets: (Every 90 Seconds) Station 1 = Back Rack Step Back Lunge x 4 each Station 2 = Barbell Hip Thrusts x 12 Station 3 = 1 Minute Rest Competition Metcon (Time) A) Mini Band/Banded...Read more