Monday, August 22, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Plank Hold Single Leg Lateral Slide x 15-20
Face Pulls x 10
Cossack Squat x 5 ea.
Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:

A) AMRAP in 5:30

12 Wall Ball
12 Push Press
12 Sumo Deadlift High Pull

1 Minute Rest

B) AMRAP in 5:30

100m Run
10 Box Jump 20″

1 Minute Rest

C) AMRAP in 5:30

10 Wall Ball
10 Sumo Deadlift High Pull
10 Box Jump 20″
10 Push Press
10 Burpee

Additional:

3 Sets:

Reverse Hyper x 12-15

Performance

Strength/Skill:

Warm Up:

Plank Hold Single Leg Lateral Slide x 15-20
Face Pulls x 10
Cossack Squat x 5 ea.
Single Leg Lateral Jump x 3 ea.

Strength:

Skill:

WOD:

A) AMRAP in 5:30

15 Wall Ball 20/14
15 Push Press 75/55
15 Sumo Deadlift High Pull

1 Minute Rest

B) AMRAP in 5:30

150m Run
15 Box Jump 20″

1 Minute Rest

C) AMRAP in 5:30

10 Wall Ball
10 Sumo Deadlift High Pull 75/55
10 Box Jump 20″
10 Push Press
10 Burpee

Additional:

3 Sets:

Reverse Hyper x 12-15

Competition

Strength/Skill:

Warm up:

Plank Hold Single Leg Lateral Slide x 15-20
Face Pulls x 10
Cossack Squat x 5 ea.
Single Leg Lateral Jump x 3 ea.

Strength:

A) 6 Sets:

Front Squat x 4

Set 1-2 = 65-68%
Set 3-4 = 70-73%

B) 4 Sets:

Back Squat x 6 @ 65%

C) 3 Sets:

Snatch Pulls x 5 @90%

Skill:

WOD:

A) AMRAP in 5:30

15 Wall Ball 20/14
15 Push Press 95/65
15 Sumo Deadlift High Pull

1 Minute Rest

B) AMRAP in 5:30

20/15 Calorie Row
15 Box Jump 20″

1 Minute Rest

C) AMRAP in 5:30

10 Wall Ball
10 Sumo Deadlift High Pull 95/65
10 Box Jump 20″
10 Push Press
10/7 Calorie Row

Additional:

3 Sets:

Reverse Hyper x 12-15