Friday, May 26, 2017 – Surge Athletics

Workout Intent: Goal for today is Full Body muscular endurance and skill. For the EMOM choose a rep scheme that is going to challenge you to stick with, but will also allow you to complete all the reps within the given minute.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Bent Over Band Pull a Parts x 10-15
5 Banded Squats (Place Band Just below knee)
5 Banded Knee Knockers
5 Banded Single leg Knee Knocker Rt
5 Banded Single Leg Knee Knocker LT
5 Banded Wideouts
5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

Supinated Grip Deadlift x 10-15
50 yard Farmers Carry
30 Second Hang From Bar

Skill:

WOD:

5 Sets EMOM

Minute 1 = 40-60 Double/Single Unders
Minute 2 = 10 Back Squat
Minute 3 = 4-8 Dips

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

Bent Over Band Pull a Parts x 10-15
5 Banded Squats (Place Band Just below knee)
5 Banded Knee Knockers
5 Banded Single leg Knee Knocker Rt
5 Banded Single Leg Knee Knocker LT
5 Banded Wideouts
5 Banded Lateral Steps Each (Place band around ankles)

Strength:

Perform After WOD

3 Sets:

Supinated Grip Deadlift x 10-15 135/95
50 yard Farmers Carry
30 Second Hang From Bar

Skill:

WOD:

5 Sets EMOM

Minute 1 = 40-60 Double Unders
Minute 2 = 10 Body Weight Back Squat
Minute 3 = 3-6 Muscle Ups/4-10 Dips

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

2 Sets:

Bent Over Band Pull a Parts x 10-15
5 Banded Squats (Place Band Just below knee)
5 Banded Knee Knockers
5 Banded Single leg Knee Knocker Rt
5 Banded Single Leg Knee Knocker LT
5 Banded Wideouts
5 Banded Lateral Steps Each (Place band around ankles)

Strength:

A) 5 Sets:

Snatch x 3 (Work up to 50%)

B) 5 Sets:

Clean x 3 (Work up to 50%)

C) 4 Sets: (Every 2:30)

Tempo Front Squat x 5 @2311 (2 seconds down, 3 second pause, 1 sec up, 1 sec pause. Work up to 50%)

Perform After WOD

D) 3 Sets:

Supinated Grip Deadlift x 10-15 135/95
50 yard Farmers Carry
30 Second Hang From Bar

Skill:

WOD:

5 Sets EMOM

Minute 1 = 40-60 Double Unders
Minute 2 = 10 Body Weight Back Squat
Minute 3 = 3-6 Muscle Ups

Additional:

Mobility