Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Reps) A) 1 Sets: Bent Over YTW Raise x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 6 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B1) 4 Sets Bench Press x 5-5-3-Max Reps (1+) B2) 4 Sets 1 1/4 Low Incline Single Arm DB Incline Press x 10-8-6-4 ea B3) 4 Sets Banded Face Pulls x 15-20 C1) 3 Sets Prone Supinated Grip Flat Bench Barbell Row with 2 sec pause at bench x 3-5 (Heavy) C2) 3 Sets 1 1/4 Single Arm DB Bent Over Row x 8-6-4 each (Perform full + 1/4) C3) 3 Sets 1 1/4 Cross Banded T’s (Reverse Fly’s, 1/4 at top) x 12-16 D) AMRAP 4 minutes Push Ups *Every time you break perform 6 DB Hammer Curl to Shoulder...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) With a Partner Perform: 40 Calorie Row/Bike 300m Run 20 Thrusters 105/70 6 Rope Climb Rest 1 Minute Between Rounds Competition Metcon (AMRAP – Rounds and Reps) With a Partner Perform: 40 Calorie Row 300m Run 20 Thrusters 135/95 10 Rope Climb Rest 1 Minute Between Rounds 3 Sets: Low Incline JM Press x 5-7 Prone Incline Cuban Press x 6-10 (https://www.youtube.com/watch?v=V5AQZdOlJBc) Side Plank Hold + Banded Row x 10-15 each E) 3 Sets: Single Arm Landmine Row x 5-7 each Double DB Upright Row x 8-10 Bent Over DB Lateral Raise x 15-20 Reverse Hypers x 8-12 F) 1 Sets: 100 Banded CurlsRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 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 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x 10 B) AMRAP in 12 Minutes: 1 Deadlift 315/205 3 Ring Muscle Up or 6 Burpee Pull Ups 12 Sit Ups C) 2-3 Sets: 6-8 DB Step Up 8-10 Single Arm DB Row 10-12 Side Plank Crunch w/2 Second pause at top of each rep 12-15 Banded Hamstring Curls Competition Metcon (AMRAP – Rounds and 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 Wall Balls for height x 6-8 Alternating Reverse V-Up + Reverse Knee to Elbow x...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 5 Sets (EMOM) 50 ft plate/sled push Rest 1 minute B) 3 sets (emom) Minute 1 = Row or Bike x 45 seconds Minute 2 = Slam ball x 45 seconds Minute 3 = Box Jump/step up x 45 seconds Minute 4 = Slam ball Russian twist x 45 seconds Rest 1 minute C) 5 Sets 50 ft plate/sled Push Rest 1 minute D) For Time 20/16 calorie Row or Bike 20 Slam Ball 20 Box Jumps/Step Ups 40 Slam Ball Russian TwistRead more

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) 2 Sets: Side Lying DB External Rotations x 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 B) 5 Sets: (Every 90 Seconds) Clean and Jerk x 1 C) 4 Sets: AMRAP in 3 Minutes 4 Burpee 8 Front Rack Reverse Lunge 95/65 6 Shoulder to Overhead Rest 1 Minute Between Sets. Resume where you left off. D) 2-3 Sets: DB Hammer Curl x 8-12 DB Rolling Triceps Extension x 8-12 (https://www.youtube.com/watch?v=rD5Mz2262fU) 1 Minute Wt. Plank Competition Metcon (Time) 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...Read more