Surge Elite Performance & Fitness – Surge Muscle

Metcon (AMRAP – Rounds and Reps)

With a Partner Perform:

AMRAP in 20 Minutes

P1 = 200m Run w/medball

P2 = AMRAP of Alternating Rds between A & B

A) 1 Rd:

“Chiefish”

3 Power Clean 135/95 or Box Jumps

6 Push Up

9 Toe to Bar

B) 1 Rd:

“Nate”

2 Muscle Ups or 4 Strict Dip

4 Handstand Push Ups or DB Shoulder Press

8 KB Swings 70/55

*Running partner is the work timer for partner performing AMRAP. Once ruining partner returns, partners switch and resume where amrap partner left off.

*If performing solo perform 1 round of A, run 200m, 1 round of B for 20 minutes)

D1) 3 Sets:

Incline 1 1/4 DB Bench Press

@ 31X1 x 6-8

D2) 3 Sets:

Hand Anchored Bent Over Landmine Row @2112 x 8-12

D3) 3 sets

Double DB 8 Way Shoulder Raise x 6-8 ea. (Upright row into DB lateral raise to front raise overhead to front raise to shoulder to lateral raise to eccentric upright row)

D4 3 Sets:

GHD Russian Twist x 16-20 or Russian Twist x 16-20

E) 2 Set:

12-14-16 DB Curl

12-14-16 Supine DB Rolling

Triceps Extensions

3 Plate Pinch Around the worlds (https://www.youtube.com/watch?v=3YZttwLh26o)

(Perform as a drop set. Perform 12 reps, drop weight and perform 14 reps, drop weight and perform 16 reps)