Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 7 Sets: (EMOM) Minute 1 = 1 Rd of DT @ 115/75 Minute 2 = 50 Double Unders Minute 3 = 15/12 Calorie Row/Bike *DT = 12 Deadlift 9 Hang Clean 6 Push Jerk B) 3 Sets: 15 Barbell or DB Hip Thrusts 200m Double KB/DB Farmers Carry *Farmers Carry = 0-100m – LT KB/DB Suitcase Carry, RT KB/DB Overhead Carry. 100-200m – LT KB/DB Overhead Carry, RT KB/DB Suitcase Carry Competition Metcon (No Measure) A) 4 Sets: Strict Pull Ups x 6-5-4-3 Seated Elbow on Knee External Rotation x 8 each Band Pull a Parts x 15 Ab Roll Out x 6-8 (Slow and controlled) B) 7 Sets: (EMOM) Minute 1 = 1 Rd of DT @115-135/75-95 Minute 2 = 50 Double Unders Minute 3 = 15/12 Calorie Row/Bike C) 3 Sets: 15 Barbell or DB Hip Thrusts...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Reps) A) Perform 30 seconds on each side of the following movements… Station 1 – Banded Palloff Hold Station 2 – Banded Lateral Walk Station 3 – Single Leg Glute Bridge Hold Station 4 – Side Plank Hold Station 5 – Bulgarian Split Squat Roll Backs B) 2 Sets: Bent Over Double DB Rows @3011 x 8 Seated Banded Low Row x 30 Bent Over DB Lateral Raises x 15 C) 3 Sets: In 4 Minutes Perform: 10 American KB Swing 70/55 400m Run 10 American KB Swing 70/55 In Remaining Time Perform: AMRAP Wall Balls Rest 90 Seconds Competition Metcon (AMRAP – Reps) A) 2 Sets: Perform 30 seconds on each side of the following movements… Station 1 – Banded Palloff Hold Station 2 – Banded Lateral Walk Station 3 – Single Leg Glute Bridge Hold Station 4 –...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) A) 2 Sets: TKE x 15 Squat to Forward Lunge + Backward Lunge x 5 each Banded Good Morning x 15 Single Leg Glute Bridge w/3 second hold at top x 5 each B) 5 Sets: (EMOM) Minute 1 = Back Squat x 5 (Build to heavish 5 for today) Minute 2 = Handstand Push Up Minute 3 = DB Step Ups x 10 (5/5) 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 Russian Twist Metcon (Time) A) 4 Sets: 5 Depth Drop to Vertical Jump 15 Second Bike Sprint Rest 60 Seconds B) Progressive Warm Up (start with empty bar and build from there) 3 sets: Overhead Squat x 5 (try to use a progressively narrower grip for every set)...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: A) AMRAP in 15 Minutes: 2 Rds: 32 DB Lunges 50/35 32 Toes to Bar 32 Bench Press 165/110 Then, 2 Rds: 32 Alternating DB Snatches 50/35 32 Dips or Push Ups 16 Burpee Box Jump Overs 24/20 *If you finish the second 2 rd portion, start over. Rest 5 Minutes B) AMRAP in 10 Minutes 20 Wall Ball 20/14 20 Sumo Deadlift High Pull 115/75 *1 partner works at a time. Competition Metcon (AMRAP – Rounds and Reps) With a Partner Perform: A) AMRAP in 15 Minutes: 2 Rds: 32 DB Lunges 50/35 32 Toes to Bar 32 Bench Press 185/125 Then, 2 Rds: 32 Alternating DB Snatches 50/35 32 Ring Dips 16 Burpee Box Get Overs 48/40 or 16 Burpee Box Jump Overs 30/24 *If you finish the second 2 rd...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 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) B) 5 Sets: (EMOM) Mintue 1 = 250-300/150-250m Row Minute 2 = 2-4 Strict Pull Ups + 3-6 Kipping Pull Ups Minute 3 = 7 Shoulder to Overhead (Building) Competition Metcon (Time) A) 3 Sets: (EMOM) Minute 1 – Nose to Wall Handstand Shoulder Taps or Iso Hold x 20 shoulder taps or 30 Seconds Hold (focus on stabilizing your midline and...Read more