Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) 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 3-3-3-Max Reps (3+) B2) 4 Sets 1 1/4 Low Incline Single Arm DB Incline Press x 8 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 5 (Heavy) C2) 3 Sets 1 1/4 Single Arm DB Bent Over Row x 6 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 in 15 Minutes: 10 Pull Ups 15 Push Ups 10 Supine Rows 10 KB Swings 20 Double...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 B) 3 Sets: Barbell Shoulder Press x 8 Wt. Strict Pull Up x 8 *This is our 2nd wave through the progressive reps cycle. Goal is to increase load from where you left off the week before last. C) 4 Rds (Every 4 minutes) 400m Run 15 KB Swing 12 Toe To Bar Competition Metcon (Time) A) 1 Sets: Supine Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Single Arm DB Upright Row x 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 B) 2 Sets: 2 Muscle Clean + 2 Tall Clean 5 Sets: Clean...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x 10 Banded Diagonal Pull a Parts x 10 each Banded Goblet Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds Medball Vertical Toss x 5 B) 4 Sets: Back Squat x 4-3-2-1 Hollow Hold x 20-40 Seconds For Time: 50 Wall Ball 20 Handstand Push Ups 40 Wall Ball 15 Handstand Push Ups 100 Double Unders 10 Handstand Push Ups 30 Wall Ball 5 Handstand Push Ups 20 Wall Balls Competition Metcon (Time) 2 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 each Banded Glute Bridge x 10 Banded Diagonal Pull a Parts x 10 each Banded Goblet Squat @3111 x 5 Wall Supported Handstand x 20-30 Seconds Medball Vertical Toss x 5 B) 3 Sets:...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) With a Partner Perform: 3 Rds: 30 Push Ups 20 Hang Power Clean 115/75 8 Rope Climb 500m Run 2 Rds: 30 Push Ups 20 Hang Power Clean 145/100 8 Rope Climbs 500m Run 1 Rd: 30 Push Ups 20 Hang Power Clean 165/110 8 Rope Climb Competition Metcon (Time) With a Partner Perform: 3 Rds: 40 Push Ups 20 Hang Power Clean 135/95 10 Rope Climb 500m Run 2 Rds: 40 Push Ups 20 Hang Power Clean 165/110 10 Rope Climbs 500m Run 1 Rd: 40 Push Ups 20 Hang Power Clean 185/125 10 Rope Climb 3 Sets: Low Incline JM Press x 6-8 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 6-8 each Double DB Upright Row x 8-10 Bent Over DB Lateral...Read more

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 For Time: 3 Rds 7 Deadlift 315/205 7 Muscle Up or Burpee Pull Ups Into 3 Rds 21 Thrusters 45/35 21 Knee to Elbow Competition Metcon (Time) 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 10 B) 2 Sets: 2 Muscle Snatch + 2 Tall Snatch + 2 Snatch Balance 5 Sets: Snatch x 3 (Build to today’s 3RM) 1 Set Snatch x 3 @90% of today’s...Read more