Surge Elite Performance & Fitness – CROSSFIT Metcon (AMRAP – Rounds and Reps) AMRAP in 7 Minutes: 7 KB Sumo Deadlift High Pull 70/55 7 Supine Ring Row *Perform 50 ft. plate push between sets Rest 3 Minutes B) AMRAP in 7 Minutes: Row or Bike For DistanceRead More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each B) 2 sets 4-8 Muscle Ups 8 DB Incline Bench Press 4-8 Muscle Ups...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) 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 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 1 set Banded Lateral Steps x 10 each Banded Pull a Parts x 10 Russian Step Up x 8 each (https://www.youtube.com/watch?v=4yGlgPv-UiU) Banded Diagonal Pull a Parts x 10 each Banded Good Mornings x 10 Medball Vertical Toss x 5 B) 3 Sets: Back Squat x 10...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (AMRAP – Rounds and Reps) With a Partner Perform A) AMRAP in 12 Minutes 12 KB Swing 8 Medball Sit Up Toss 8-12 Hand Release Push Ups Rest 4 Minutes For Time: 200m Run 10 Toe To Ring 100 Front Squat (Barbell or Double DB/KB) *P1...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 For Time: 5-4-3-2-1 Rope Climb or x2 Strict Rope...Read More
Surge Elite Performance & Fitness – Surge Muscle Metcon (No Measure) A) 2 Sets: Banded TKE x 15 each Banded Face Pulls x 15 Reverse Plank Bridges x 6-10 Banded Good Mornings x 15 Goblet Squat @ 3211 x 6-8 Tall Plank Lid Lateral Leg Slide x 10-15 5 Sets: (EMOM) Minute 1 = 1...Read More
Surge Elite Performance & Fitness – CROSSFIT Metcon (2 Rounds for reps) AMRAP in 8 Minutes 25 ft. Crab Walk 12 Slam Ball 25 ft. Bear Crawl 50 ft. Farmers Carry Rest 4 Minutes AMRAP in 8 Minutes 3-6-9-12-15-18-21-etc… KB Swing BurpeeRead More
Surge Elite Performance & Fitness – CROSSFIT Metcon (Time) 2 Sets: Prone Blackburns x 5 Side Lying DB External Rotations x 12 each GHD Hip Extension x 10-15 Supine Ring Face Pulls x 8-12 PVC Overhead Squat @3111 x 6-8 each For Time: Run 200m 3 Rds 10 Sit Ups 10 Dips/Push Ups 20 Double...Read More
Surge Elite Performance & Fitness – CROSSFIT 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 8 Side Lying Hip Adduction x 15 each Wrist Banded Shoulder Press x 10 Shoulder Elevated Single Leg Glute Thrust x 8-10 each...Read More
