Monday, July 24, 2017 – Surge Athletics

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Great crew at the Park.

Workout Intent:

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets:

Back Squat x 5

*Decrease weight 10-15 LBs From Last week

Skill:

WOD:

AMRAP in 21 Minutes

10 Medball Clean
10 Wall Ball
5-10-15-20-25 yard shuttle run
Rest 90 Seconds

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

3 Sets: (Every 2:30 Minutes)

Back Squat

Set 1 = 5 Reps @ 40%
Set 2 = 5 Reps @ 50%
Set 3 = Max Reps @ 60%

*Percentages are based off of 90% of your Established Max.

Skill:

WOD:

AMRAP in 21 Minutes

10 Medball Clean
10 Wall Ball
5-10-15-20-25 yard shuttle run
Rest 90 Seconds

Additional:

10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

A) 7 Sets:

Back Squat

Sets 1-6 = Build to 4RM
Set 7 = Decrease 10% of 4RM and perform Max Reps

B) 4 Sets:

Deadlift x 4 @80% of 1RM

Skill:

WOD:

A) 4 Sets:

4 Hang Clean Panda Pull (70% max clean)(Straps OK!)
3 Single Leg Broad Jump (Right)
3 Single Leg Broad Jump (Left)
Rest 90 Seconds

B) 3 Sets:

15 2 for 1 Wall Ball (Wall Ball 2fers) 20/14
14 Heidens/Speed Skater (4’/3’) (over and back = 1)
Rest 90 Seconds

C) 6 Sets:

Carolina Shuttle

5-10-15-20-25 yards (Touch line wth hand each change of direction)
Rest 90 Seconds between efforts.

Additional:

10 Minutes Mobility