Thursday 141024 – Surge Athletics

Some bro love! Everyone is happy to have Adam K back at Surge and who doesn’t love Josh!

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: NFT

Bent Over Barbell Row x 8
Band Pull a Parts x 10
Russian Twist x 15 ea.

Skill:

WOD:

3 Rds For Time:

100 Ft. Plate Push
10 Burpee
100 Ft. Farmers Carry (AHAP)
10 Burpee

Additional:

10 Minutes Mobility—- Coaches choice

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: NFT Bent Over Barbell Row x 8 Band Pull a Parts x 10 Russian Twist x 15 ea. Skill:
WOD:
3 Rds For Time: 100 Ft. Plate Push 10 Burpee 100 Ft. Farmers Carry (AHAP) 10 Burpee
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD

Recovery DayA) 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