Thursday 141002 – Surge Athletics

What fun would Surge be if we didn't mess around! Adam and the tires! — What fun would Surge be if we didn’t mess around!
Adam and the tires!

REMINDER!!!! THERE IS NO 4 PM CLASS TODAY OF YOGA!

COME AT 5PM AND GET YOUR WOD ON! THANKS FOR UNDERSTANDING WHILE WE ARE IN RENO

BIG THANKS TO JOSH, AUDREY, SCOTT AND JULIET FOR COVERING FOR US WHILE WE ARE AWAY!

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 with 3 sec hold at the top
Anchored Weighted sit-ups + Russian twist x 12-15

Skill:

WOD:

For Time:

20-2 Burpee
150 m Run

Do 20 Burpees, run 150m, then 18 burpees, run 150….

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 with 3 sec hold at the top Weightd sit up + Russian Twist x 12-15 Skill:
Mark’s B-Day WOD:
For Time: 20-2 Burpee 150 m Run Do 20 Burpees, run 150m, then 18 burpees, run 150….
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