Friday, February 12, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

20 Double Unders
7 Power Clean
20 KB Swings
7 Push Ups
20 Sit Ups
7 Burpee Pull Ups
20 Wall Balls
7 Walking Lunges ea
20 Box Jumps 24/20
7 Pull Ups + Dips/Push Ups
20 Deadlift
7 Thrusters
20 KB Sumo Deadlift High Pulls
7 Rope Climbs

*Athletes will get 1:30 rest between the 1st AMRAP and 2nd, than 3 minutes rest between the 2nd AMRAP and the For Time component of the WOD. Athletes will use 1 barbell for this workout as well, weights must be changed by the athlete.

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD:

AMRAP in 3:30/7 min/For Time: (23 Minute Cap)

39 Double Unders
7 Power Clean 155/105
39 KB Swings 55/35
7 Handstand Push Ups
39 Sit Ups
7 Burpee Pull Ups
39 Wall Balls
7 Pistols ea
39 Box Jumps 24/20
7 Muscle Ups
39 Deadlift 155/105
7 Thrusters 135/95
39 KB Sumo Deadlift High Pulls 55/35
7 Rope Climbs

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

Set 1 = 5 @ 70%
Set 2 = 4 @ 75%
Set 3 = 3 @ 80%
Set 4 = 2 @ 85%
Set 5 = 1 @ 90%
Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

Courtney’s B-Day WOD

AMRAP in 3:30/7 min/For Time:

39 Double Unders
7 Power Clean 155/105
39 KB Swings 55/35
7 Handstand Push Ups
39 Sit Ups
7 Burpee Pull Ups
39 Wall Balls
7 Pistols ea
39 Box Jumps 24/20
7 Muscle Ups
39 Deadlift 155/105
7 Thrusters 135/95
39 KB Sumo Deadlift High Pulls 55/35
7 Rope Climbs

Additional:

10 Minutes Mobility