Friday, April 22, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

Skill:

WOD:

A) For Time:

400m Run

Optional

B) “Flight Simulator”

For Time:

5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm UP

Strength:

A) In 8 Sets or Less:

Bench Press

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:

A) For Time:

400m Run

Optional

B) “Flight Simulator”

For Time:

5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) In 8 Sets or Less:

Bench Press

Set 1 – 5 reps @ 65-70%
Set 2 – 3 reps @ 75-80%
Set 3 – 1 rep @ 85-90%
Set 4 – 1 rep @ 90-95%
Sets 5-8 – Find new 1-RM

B) Max Rep Bar Muscle Up

Skill:

WOD:

A) For Time:

400m Run

Optional

B) “Flight Simulator”

For Time:

5-10-20-30-40-50-40-30-20-10-5 Unbroken Double Unders

Additional:

10 Minutes Mobility