Monday, November 16, 2015 – Surge Athletics

This week is a scheduled “back off” week. This is intended to give everyone a little break from the heavy loads we’ve been working with and allow everyone to recover and stay fresh. These weeks are important so we can keep our bodies fresh and allow them to keep intensity high as week work throughout the year.

Essentials

Strength/Skill:

Warm Up:2 Sets:

Box Jump x 1.1.1.1 (Step down to lower box)
Band Pull a Part x 10

Strength:

Mobility

Skill:

WOD:

“Open Test”AMRAP 20:

40 Wall Ball 20/14
40 Double Unders
35 Box Jumps 24/20
35 Toe to Bar
20 Pull Up
20 Burpees
15 Power Cleans
15 Shoulder to Overhead
10 Power Snatch
10 Burpee Pull Up

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Tall Box Jump x 1.1.1.1 (Step down to lower box)
Band Pull a Part x 10

Strength:

Perform After WOD

4 Sets:

Back Squat x 5 @70%

Skill:

WOD:

“Open Test”AMRAP 20:

50 Wall Ball 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toe to Bar
30 Chest to Bar Pull Up
30 Burpees
20 Power Cleans 145/100
20 Shoulder to Overhead 145/100
10 Power Snatch 145/100
10 Muscle Ups

Additional:

Crossover Symmetry Iron Scap

Competition

Strength/Skill:

Warm Up:2 Sets:

Tall Box Jump x 1.1.1.1 (Step down to lower box)
Band Pull a Part x 10

Strength:

Perform After WOD

A) 4 Sets:

Back Squat x 5 @70%

B) 3 Sets:

Single Arm DB Row x 8ea.
GH Raise x 10

Skill:

WOD:

“Open Test”AMRAP 20:

50 Wall Ball 20/14
50 Double Unders
40 Box Jumps 24/20
40 Toe to Bar
30 Chest to Bar Pull Up
30 Burpees
20 Power Cleans 145/100
20 Shoulder to Overhead 145/100
10 Power Snatch 145/100
10 Muscle Ups

Additional:

Crossover Symmetry Iron Scap