Surge Elite Performance & Fitness – MOBILITY MOB: Warm-up (No Measure) First Rib MobilizationsOption 1 – Basic First Rib Smash and Floss Option 2 – Barbell Bubo First Rib Option 3 – Banded First Rib Option 4 – Classic First Rib MOB: Warm-up (No Measure) Shoulder Capsule Mobilization MOB: Warm-up (No Measure) Shoulder Rotator Smash...Read More

Surge Elite Performance & Fitness – ENDURANCE Bring water! Hydrate the day before. Warm-up DRLZ: Warm-up (No Measure) Run Drills and Dynamic WarmupGlute, Hamstring, Quad, Hip, and Shoulder Activation Endurance MS: Metcon (Time) 10 x 200m w/ 3 minutes of full rest. You should be able to hit every 200 with maximum effort, hence the...Read More

Surge Elite Performance & Fitness – ENDURANCE Warm-up ACT: Warm-up (No Measure) Active Stretching for 5-10 minutes, accompanied by mobility Weightlifting MS: Banded Bridge (Hip Lift) (12-15) Don’t let knees collapse! MS: Scapular Pushups (15-20) MS: Clams OR Banded Clams (12-15) MS: Single-Leg Reach (12-15 reps) MS: Lunge Chop with Weighted Bar (12-15) MS: In-and-Outs...Read More

Surge Elite Performance & Fitness – ENDURANCE WU/MS: Metcon (No Measure) Easy Speed W/U 200 as: 50 non-free 50 sculling 50 kick 50 swim 225 as: 25 build 50 perfect 75 swim (middle 25 catchup drill) 50 perfect 25 build M/S 20 x 25 ALL OUT, alternating free and non-free stroke After 10 25s, take...Read More

Surge Elite Performance & Fitness – ENDURANCE Warm-up ACT: Warm-up (No Measure) Active/Dynamic Stretching, Mobility, and Run Drills Endurance BOUND: Metcon (No Measure) Continue warmup with a 1 mile run at easy pacing (conversational). 4 x 1′ uphill bounding 3′ full rest at the top of the hill Run with fast cadence downhill, sinking into...Read More

Surge Elite Performance & Fitness – ENDURANCE RUN: Metcon (Distance) Warmup with activation exercises and dynamic stretching, then: 25′ run with group All zone 1/2 pacing (aerobic RPE). Don’t feel the need to force anything here, we just want to build your muscles, tendons, form, etc. We’re not taxing the HR or any of your...Read More

We are hard at work preparing the content for this page. Check back soon!Read More