Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Reps) A) 1 Sets: Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Banded Triple Threat x 6-8 Side Lying Hip Adduction x 20 each B1) 4 Sets Bench Press x 3-3-3-Max Reps (3+) Set 1 = 65% Set 2 =...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) Barbells For Boobs With a Partner Perform: “Helen” 3 Rds 400m Run 21 KB Swings 12 Pull Ups Right into “Grace” 30 Clean and Jerks 135/95Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k) Ring YTW x 6 each Supine Reverse Plank x 10 Medball Overhead Slam x 10 4 Sets: (Alternate Movements Every 2 Minutes) Station 1 = 3 Position Power Clean (Above knee, at...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (No Measure) 4 Sets: (EMOM) Minute 1 = 12/10 Calorie Row Minute 2 = 12-15 Incline DB Press Minute 3 = 12/10 Calorie Bike Minute 4 = Max Rep DB Skull Crushers Minute 5 = 60 Double Unders Minute 6 = Max Rep DB Curls Minute 7...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 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 Overhead Squat @3111 x 10 B) 5 Sets: 3 Position Snatch + Overhead Squat C) For Time:...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 Sets: Ring YTW x 6 each Prone Banded Hip Abduction x 12-15 (https://www.youtube.com/watch?v=0MBf7q-ksRw) Banded Triple Threat x 6-8 Side Lying Hip Adduction x 20 each Wrist Banded Shoulder Press x 10 B) 3 Sets: Nuetral Grip DB Bench Press x 8 Prone Flat Bench Tempo...Read More

Surge Elite Performance & Fitness – CROSSFIT Competition Metcon (AMRAP – Rounds and Reps) 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 Medball Overhead Slam to Wall Ball for Height x 5 Single Arm...Read More

Surge Elite Performance & Fitness – Surge Muscle Metcon (Time) a Partner Perform: 3 Rds: 40 Wall Balls 30 Pull Ups 20 Bench Press 135/95 Run 400m 2 Rds: 40 Wall Balls 30 Pull Ups 20 Bench Press 165/110 400m Run 1 Rd: 40 Wall Balls 30 Pull Ups 20 Bench Press 185/125 B) 2-3...Read More

Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) A) 1 Sets: Banded TKE x 10 Banded Spanish Squat x 10 ( https://www.youtube.com/watch?v=qrBEigyHW4k) Ring YTW x 6 each Supine Reverse Plank x 10 Medball Overhead Slam x 10 4 Sets: (Alternate Movements Every 2 Minutes) Station 1 = 3 Position Power...Read More

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:...Read More