Saturday, May 23, 2015 – Surge Athletics

Schedule Reminder: Do to the Insane inflatable 5k in Loveland there will be one main class at 8:30 am. If you still would like to participate in the run you can still register at http://insaneinflatable5k.com.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

Pronated Grip Band Pull a Part x 6-8
Sit Ups x 10
Supinated Grip Band Pull a Part x 6-8
Sit Up x 10
Overhead Band Pull a Part x 6-8
Sit Up x 10

Strength:

A) 3 Sets: (Perform After WOD)

3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Skill:

WOD:

“Nicole”AMRAP in 20 Minutes:

400m Run
Max Rep Pull Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Pronated Grip Band Pull a Part x 8
Sit Ups x 10
Supinated Grip Band Pull a Part x 8
Sit Up x 10
Overhead Band Pull a Part x 8
Sit Up x 10

Strength:

A) 3 Sets:

3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

B) 2 Sets:

:30 Seconds DB Hammer Curl to Shoulder Press
:30 Seconds Rest
:30 Seconds Banded Triceps Push Downs
:30 Second Rest
:30 Seconds Banded Overhead Extensions
1 Minute Rest

Skill:

WOD:

“Nicole”AMRAP in 20 Minutes:

400m Run
Max Rep Pull Ups

Additional:

Competition

Strength/Skill:

Warm Up:

2 Sets:

Pronated Grip Band Pull a Part x 8
Sit Ups x 10
Supinated Grip Band Pull a Part x 8
Sit Up x 10
Overhead Band Pull a Part x 8
Sit Up x 10

Strength:

A)5 Sets: (EMOM)

Muscle Up x 3-6 Reps

B) 3 Sets:

3 Position Bench x 10 ea. @ 43-48% of 1RM Bench Press (Wide, Thumb from smooth, index finger on smooth)

Perform After WOD

C) 2 Sets:

:30 Seconds DB Hammer Curl to Shoulder Press
:30 Seconds Rest
:30 Seconds Banded Triceps Push Downs
:30 Second Rest
:30 Seconds Banded Overhead Extensions
1 Minute Rest

Skill:

WOD:

“Nicole”AMRAP in 20 Minutes:

400m Run
Max Rep Pull Ups

Additional:

10 Minutes Mobility