Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Turkish Get Ups x 3 each Band Pull a Parts x 15 Side Plank x 20-30 Seconds B) 3 Sets For Time: 500/400m Row or 400m Run or 40/30 Calorie Bike 15 Pull Ups Barbell Thrusters* Rest 5 minutes *Set 1: 20 reps @ 115-35/75-95 *Set 2: 30 reps @ 75-95/45-65 *Set 3: 50 reps @ 25-45/15-35 Competition Metcon (Time) 2 Sets: Turkish Get Ups x 3 each Band Pull a Parts x 15 Side Plank x 20-30 Seconds B) 6 Sets: Jerk x 6-8 Rest as needed Sets 1-2 @ 40% of 1 RM Jerk (3 second pause in dip, 3 second pause in receiving) Sets 3-4 @ 50% of 1 RM Jerk (1 second pause in dip, 2 second pause in receiving) Set 5-6 @ 60% of 1 RM Jerk (1 second pause in receiving) *Dial in...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: TKE x 15 Banded Triple Threat x 5 Banded Good Mornings x 15 Bent Over Lateral Raise x 15 B) 4-5 Sets: (Every90 Seconds) Station 1 = Back Squat x 5 (Build to heavish 5 for today) Station 2 = Wt. Dips x 6-8 Minute 3 = DB Curtsy Lunge x 5-7 each Minute 4 = Single Arm Alternating DB Upright Row x 12 (6/6) C) AMRAP in 5 Minutes: 10 Alternating Single Leg V-Up (5/5) 5 Reverse V-Ups 10 Seconds Knee Tuck Hold on Parallettes or Hanging Competition Metcon (Time) A) 2 Sets: TKE x 15 Banded Triple Threat x 5 Banded Good Mornings x 15 Bent Over Lateral Raise x 15 B) 2 Sets: Snatch Grip Sotts Press@2111 x 5 Into: 3 Sets: (Every 90 Seconds) 3 Snatch Grip Behind the Neck Push Press +...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: For Time: 50 Handstand Push Ups 50 Deadlift 185/125 50 Pull Up 50 Box Jump Overs 24/20 35 Pull Up 35 Deadlift 35 Handstand Push Up B) 4 Sets: (20 Seconds on/10 Seconds Rest) 1 = DB Zottman Curls 2 = DB Rolling Triceps Extensions 3 = Banded Curls 4 = Banded Triceps Extension Metcon (Time) With a Partner Perform: For Time: 50 Handstand Push Ups 50 Deadlift 185/125 50 Pull Up 50 Box Jump Overs 30/24 50 Pull Up 50 Deadlift 50 Handstand Push Up B) 2 Sets: Tall Kneeling Landmine Press x 6 each @ 2111 Landmine Row x 8 each @ 2111 Into Tempo Sandbag Squat x 8-10 @32×1 C) 2 Sets: Supinated Grip Strict Pull Up x 6-8 Bent Over DB Lateral Raise x 15 Seated Banded Hamstring Curl x 25 D) 2-3...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Tall Plank Shoulder Taps @ 1111 x 30 Seconds Minute 2 – Scapular Pull Ups x 8-10 Minute 3 – Iso Handstand Hold x 20-40 Seconds or Double DB Overhead Hold x 20-40 Seconds Into: 3 Sets: (EMOM) Minute 1 = Tempo Goblet Squat (3 Seconds negative) x 6-8 Minute 2 = Band Pull a Parts x 15-20 Minute 3 = Med Ball Overhead Vertical Toss x 6-8 (Light and explosive) C) 3 Sets: (Alternate Every 90 Seconds) Front Rack Reverse Lunge x 5 each Push Press x 5 For Time: 25 Burpee 50 Russian KB Swing 50 Double Unders 50 Air Squats 20 Burpee 40 Russian KB Swings 40 Double Unders 40 Air Squats 15 Burpee 30 Russian KB Swings 30 Air Squats 10 Burpee 20 Russian KB Swing 20 Double Unders 20...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 4 Bench Press (building) 4 Sumo Deadlift (Building) 1 Minute Row/Bike for Distance Rest 2 Minutes B) 3-4 Sets: AMRAP in 3 Minutes: 3 DB Man Makers 50/35 6 Dips 9 Wall Balls Rest 1 Minute (Resume where you left off) *Man maker = DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean to Overhead Competition Metcon (AMRAP – Rounds and Reps) A) 4 Sets: 4 Multi Grip Bar Bench Press (building) 8 Sumo Deadlift (Building) 2 Minute Row/Bike for Distance Rest 2 Minutes B) 7 Sets: (Every 90 Seconds) Back Squat x 3 @ 70-80% B) 3-4 Sets: AMRAP in 3 Minutes: 3 DB Man Makers 50/35 6 Ring Dips 9 Wall Balls Rest 1 Minute (Resume where you left off) *Man maker = DB Push Up...Read more