Thursday 140828 – Surge Athletics

Schedule Reminders: 6:15 class is cancelled, Yoga is good to go. The 8 week Endurance class is at 5 pm. In addition this Sunday we’re going to offering an additional Yoga class at 9 am. Feel free to invite your friends and family, this class has been an awesome additional.

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

3 Sets:

DB Shoulder Press x 6-8
Hip Ext. Plank Hold x 30-45 Seconds

Skill:

WOD:

For Time:

20-2 Sit Ups
10-1 Burpee Box Jump

Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: DB Shoulder Press x 6-8 Hip Ext. Plank Hold x 30-45 Seconds Skill:
WOD:
For Time: 20-2 Sit Ups 10-1 Burpee Box Jump Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD:

Recovery Day
A) Mobility and Maintenance

Yoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility