Friday, January 9, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets:(Every 90 Seconds)

Front Squat x 4-6

3 Sets:(Every 90 Seconds)

Back Squat x 4-6

Skill:

WOD:

AMRAP in 15 Minutes:

30 Squats
10 Hang Clean
20 Sit Up
5 Tire Flip
10 Push Up
5/3 Strict Pull Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

4 Sets: (Every 3:30)

7/13 Front Squat/Back Squat @ 70% of 1RM Front Squat

*Complete 7 Front Squats @ 70% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 70% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

Kellie M’s B-Day WOD:

AMRAP in 15 Minutes:

30 Squat
10 Hang Clean
20 Sit Up
5 Tire Flip
10 Push Up
1 Rope Climb

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 10 Sets:

Back Squat x 1 @ 80-85%

Skill:

Kellie M’s B-Day WOD:

AMRAP in 15 Minutes:

30 Squat
10 Hang Clean
20 Sit Up
5 Tire Flip
10 Push Up
1 Rope Climb

Additional:

10 Minutes Mobility