Friday, September 9, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:2 Sets:

Side Plank x 30 Seconds ea.
Reverse Hypers x 12-15
Reverse Lunge w/reach on slider x 6 ea.
Split Squat Switch x 3 ea.
Hang Muscle Clean x 6

Strength:

Skill:

WOD:

A) 4 Sets: (EMOM Alternating Movements)

Minute 1 = 12 Toe to Bar
Minute 2 = 18 Wall Ball
Minute 3 = 4/2 Muscle Ups (9/6 Chest to Bar Pull Ups)

Rest 5 minutes

B) For Time:

6 Power Clean @75%
300m Run

1 Minute Rest

8 Power Clean @70%
300m Run

Rest 1 minute

10 Power Clean @65%
300m Run

*Goal is to complete the 300m run faster each round.

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Side Plank x 30 Seconds ea.
Reverse Hypers x 12-15
Reverse Lunge w/reach on slider x 6 ea.
Split Squat Switch x 3 ea.
Hang Muscle Clean x 6

Strength:

Skill:

WOD:

A) 4 Sets: (EMOM Alternating Movements)

Minute 1 = 12 Toe to Bar
Minute 2 = 18 Wall Ball
Minute 3 = 4/2 Muscle Ups (9/6 Chest to Bar Pull Ups)

Rest 5 minutes

B) For Time:

6 Power Clean @75%
300m Run

1 Minute Rest

8 Power Clean @70%
300m Run

Rest 1 minute

10 Power Clean @65%
300m Run

*Goal is to complete the 300m run faster each round.

Additional:

Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Side Plank x 30 Seconds ea.
Reverse Hypers x 12-15
Reverse Lunge w/reach on slider x 6 ea.
Split Squat Switch x 3 ea.
Hang Muscle Clean x 6

Strength:

A) 6 Sets:

Pause Back Squat x 3 (3 Seconds pause in bottom, work up to 72% over the 6 sets)

Skill:

WOD:

For Time:

6 Power Clean @75%
300/250m Row

1 Minute Rest

8 Power Clean @70%
300/250m Row

Rest 1 minute

10 Power Clean @65%
300/250m Row

*Goal is to row each round faster. Last round should be your fastest row.

Rest 5 min.

3 Sets:

18 Toe to Bar
24 Wall Ball 30/20

2 Minutes Rest

*(During Rest 7/5 ring muscle ups, if your working on muscle ups perform 12/9 Chest to Bar Pull Ups)

Additional:

Mobility