Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20 Seconds each Banded Clamshells x 5 each Banded Glute Bridge x 10 RKC Plank Hold x 45 Seconds Single Arm Overhead Carry x 50m Each 1 Minute Jump Rope 4 Sets: AMRAP in 3 Minutes: 3 Shoulder to Overhead 155/105 5 Pull Ups 7 Box Jump Rest 1 Minute, pick up where you left off. 2-3 Sets: DB Shoulder Complex x 8 each (Front Raise, Lateral Raise, Bent Over Lateral Raise, Upright Row) Tempo Hip Extensions @3113 x 8-12 DB Curls x 8-12 Standing DB Calves Raise x 15-20 Medball Sit Up Complex x 5-10 each (Reverse toe to ball, toe touch crunch, diagonal toe to ball, diagonal to touch crunch) Competition Metcon (No Measure) 2 Sets: Blackburns x 5 Prone Iso YTW Hold x 15-20...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) (RECHARGE WEEK) B1) 4 Sets Bench Press x 5-5-5-5 @40-60% B2) 4 Sets Clapping Push Ups or Band assisted plyo push ups x 5 (https://www.youtube.com/watch?v=KjG5OajcfHc) B3) 4 Sets Banded Face Pulls x 20 C1) 3 Sets Single Arm DB Row x 8 each C2) 3 Sets Supine Ring Row x 8 C3) 3 Sets Banded Front Raise + Band Pull a Parts x 8-10 D) For Time: 9 Rds 4 Alternating DB Snatch 50/35 4 Toe to Bar 7 Rds: 6 Burpee to 6” target 6 Cal Row/Bike 5 Rds: 8 Alternating DB Snatch 50/35 8 Toe to bar 3 Rds: 10 Burpee to 6” Target 10 Cal Row/BikeRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs x 10-15 Banded Glute Bridge x 10 Supinated Banded Pull a Parts x 10 each Banded PVC Overhead Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds 3 Sets: Tempo Front Squat @2111 x 5 Rest 30 Seconds RNT DB Split Squat @2111 x 10 each Rest 2 Minutes 2 Rds For Time: 6 Handstand Push Ups or DB Shoulder Press 18 Back Squats 95/65 12 Dips 12 Front Squat or Goblet Squat 18 Push Ups 6 Overhead Squat Rest 3 Minutes Between Rounds 1 Set: 50 Heels Elevated Bench/Box Hamstring Curls (https://www.youtube.com/watch?v=baSgTCeDAHg) Competition Metcon (Time) 2 set Banded Forward/Backwards Zombie Walk x 10 each Banded Straight Arm Pull Downs x 10-15 Banded Glute Bridge x 10 Supinated Banded Pull a Parts x 10 each Banded...Read more

Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Reps) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Hand to Hand Russian KB Swings x 10 Tempo Goblet Squat @3211 x 5 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B1) 4 Sets: Deadlift x 5-5-3-Max Reps (1+) Set 1 = 65% Set 2 = 75% Set 3 = 85% Set 4 = 95% (Should be a weight you can perform at least 3 reps with) B2) 4 Sets: Single Arm Crossbody 1 1/4 DB RDL x 10-8-6-4 each (use assistance for balance. The goal with this is to allow for heavier load and for balance not to be limiting factor) C1) 3 Sets: 1 1/4 Bulgarian Split Squat @2111 x 5 each C2) 3 Sets: Wt. Single Leg Hip Extension @3112 x 8-12 or Staggered...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Seated Elbow on Knee DB External Rotations x 8-12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 Banded Good Mornings x 15 Single Arm Farmers Carry x 40 yards each Plank Hold x 30-45 Seconds AMRAP in 9 Minutes: 3 Wall Walk 5 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25 24 Double Unders Rest 3 Minutes AMRAP in 6 Minutes: 4 DB Man Makerish (DB Push Up + Renegade Row RT + Renegade Row LT + DB Squat Clean) 40/25 20 Double Unders Rest 2 Minutes AMRAP in 3 Minutes Double Unders *Every time you break perform 1 Wall Walk + 1 DB Man Makerish Competition Metcon (No Measure) 2 Sets: Seated Elbow on Knee DB External Rotations x...Read more