Friday, July 3, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

10 Sets: (EMOM)

Clean x 1

B) 3 Sets:

DB Walking Lunge x 10 ea.

*Rest 60 Seconds between Sets

Skill:

WOD:

AMRAP in 17 Minutes:

40 Cal Row
40 Wall Ball
40 Shoulder to Overhead
40 Box Jump

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up:

Strength:

A) 6 Sets: (EMOM)

Clean x 1

Set 1 = 65-70%
Set 2 = 70-75%
Set 3 = 75-80%
Set 4 = 80-85%
Set 5 = 85-88%
Set 6 = 88-90%

B) 2 Set: (Every 2:30)

Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

Skill:

WOD:

Granite Games 15.3

AMRAP in 17 Minutes:

50 Cal Row
50 Wall Ball 20/14
50 Shoulder to Overhead 115/85
50 Box Jump 24/20

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) Clean x 1 (EMOM)

Set 1 = 65-70%
Set 2 = 70-75%
Set 3 = 75-80%
Set 4 = 80-85%
Set 5 = 85-88%
Set 6 = 88-90%

B) 2 Set: (Every 2:30)

Hang Power Clean x AMRAP in 30 Seconds @ 60% of 1 RM Clean

C) 7 Sets: (Sets 1-3 = EMOM, Set 4-7 = Every 2 Minutes)

Back Squat

Set 1 = 1 Rep @ 60%
Set 2 = 1 Rep @ 70%
Set 3 = 1 Rep @ 80%
Set 4 = 1 Rep @ 85%
Set 5 = 1 Rep @ 90%
Set 6-7 = 5 Reps @ Drop Weight of 45# if 90% is over 330#, and 35# if 90% is under 330#

E) 3 Sets: (Perform After WOD)

Sumo Simi-Stiff Leg Deadlift x 8
DB Step Ups x 10 ea.

Skill:

WOD:

Granite Games 15.3

AMRAP in 17 Minutes:

50 Cal Row
50 Wall Ball 20/14
50 Shoulder to Overhead 115/85
50 Box Jump 24/20

Additional:

10 Minutes Mobility