Thursday 141211 – Surge Athletics

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. Push Up x 6-8
Seated Lateral MB Tosses x 10 each

Skill:

WOD:

4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)

With a Running Clock Complete AMRAP in 4 Minutes:

350m Row
300m Run
AMRAP in Remaining Time of:
10 Lateral Stick Jumps
5 Slam Balls
Rest 1 Minute

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:

Wt. Push Up x 6-8
Seated Lateral MB Tosses x 10 each

Skill:

WOD:

4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)With a Running Clock Complete AMRAP in 4 Minutes:

350m Row
300m Run
AMRAP in Remaining Time of:
10 Lateral Stick Jumps
5 Slam Balls
Rest 1 Minute

Additional:

10 Minutes Mobility—- Coaches choice

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