Thursday, April 2, 2015 – Surge Athletics

Schedule Update: Now that the Open is finished we can hopefully get the schedule back to normal. Unfortunately do to schedule conflicts all classes at 6:15 will be cancelled. Sorry for any inconvenience this way cause and we hope to have mobility/yoga available next week.

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:

4 Sets:

Wt. Pull Up x 3-5
Farmers Carry AHAP x 40 yrds

Skill:

WOD:

For Max Reps

4 Minute Row/Air Dyne For Meters
3 Minute Burpee Pull Ups
2 Minutes Double Unders
1 Minute 10yrd Plate Push

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:

4 Sets:

Wt. Pull Up x 3-5
Farmers Carry AHAP x 40 yrds

Skill:

WOD:

For Max Reps

4 Minute Row/Air Dyne For Meters
3 Minute Burpee Pull Ups
2 Minutes Double Unders
1 Minute 10yrd Plate Push

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD

Recovery Day

A) Mobility and Maintenance

Mobility 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