Thursday, April 30, 2015 – Surge Athletics

Yoga Class is on as scheduled. Come in and work on that mobility, class is only $5!!!

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. Pull Up x 5 (Goal is to Increase Load from Last week)
30-45 Seconds Jump Rope Practice

Skill:

WOD:

AMRAP in 10 Minutes:A) For Time:

30 Snatches 135/95

In Remaining Time Perform AMRAP:

10 KB Swings
5 Burpee Pull Ups

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. Pull Up x 5 (Goal is to increase load from last week)
30-45 Seconds Jump Rope Practice

Skill:

Courtney E’s B-Day WOD:

AMRAP in 10 Minutes:A) For Time:

30 Snatches 135/95

In Remaining Time Perform AMRAP:

10 KB Swings
5 Burpee Pull Ups

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