Thursday 101209


Bench Press (Working of 90% of 1 RM)

  • 5 @ 85%
  • 4 @ 90%
  • 2×3+ @ 95%


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  • Wall-ball: 20 pound ball, 10 ft target. (Reps)
  • Sumo deadlift high-pull: 75 pounds (Reps)
  • Box Jump: 20″ box (Reps)
  • Push-press: 75 pounds (Reps)
  • Row: calories (Calories)
  • Rest

*The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Coaches Thoughts: So “Fight Gone Bad” was a nice introduction for most everyone who came in today.  Three rounds never seems to be a good thought, especially when its a 5 min amrap.  Courtney V started the day off right with 295 reps, which turned out to be the high score of the day.  Jason A took the second high score of the day with a 277 score.  Great job to Nikki as well who finished up the fundamentals portion of here first couple of weeks at Surge Elite Performance & Fitness, and had enough energy left to get after “Fight Gone Bad.”

Courtney S = 274 Rx’d

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11 Responses
  1. Luv-2-run

    Just 10 in the morning. ! Then 32 at night. I don’t want to save them for the end of the day, it’s just working out this way. 🙁