Thursday 140925 – Surge Athletics

Great looking crew dressed in Surge gear!!!

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:

Wt. Hip Ext. x 12-15
Sled Push x 40 yrds

Skill:

Mark’s B-Day WOD:

For Time:

1000m Row
80 KB Swing 55/35
60 Sit Ups
40 Goblet Step Up
20 Burpee

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: Wt. Hip Ext. x 12-15 Sled Push x 40 yrds Skill:
Mark’s B-Day WOD:
For Time: 1000m Row 80 KB Swing 55/35 60 Sit Ups 40 Goblet Step Up 55/35 20 Burpee
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:Skill:

WOD

Recovery Day
A) Mobility and MaintenanceYoga 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