Thursday, August 25, 2017 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD:

For Time:

800m Run
10 Burpee
60 KB Swings
10 Burpee
40 Wall Ball
10 Burpee
20 Pull Ups
10 Burpee
100 ft. Plate Push
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 Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

Angie’s B-Day WOD:

For Time:

800m Run
10 Burpee
60 KB Swings
10 Burpee
40 Wall Ball
10 Burpee
20 Pull Ups
10 Burpee
100 ft. Plate Push
10 Burpee

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

Skill:

WOD

Rotate through the following for 45 minutes resting as needed for form not fatigue focus

Accumulate 50x box handstand weight shifts
https://vimeo.com/181500900/4da9c98a4c

10x jump to hollow->glide->arch
https://vimeo.com/191297424/ac7fd1c3b6

10x jump to hollow->glide->arch->pull to hips
https://vimeo.com/191296832/53f3bc4485

10x jump to hollow->glide->arch-> BMU
* if unable then try a spotter or 10x attempts

Accumulate 50x handstand weight facing wall
https://vimeo.com/181500923/3620929fc6

5 rounds
15s bar hollow body hang
15s rest
15s L sit (parallettes)
15s rest

Accumulate 50x handstand weight shifts perpendicular to wall
https://vimeo.com/181500949/4e51bcbb89

10 ring swings
https://vimeo.com/180772146/cc0c94f1d0

10 low ring pull back transition drill
https://vimeo.com/191243913/36b77a4ec7

10 ring swings with pull to chest
https://vimeo.com/190960179/c7b9744799

10 late arch pull muscle ups
https://vimeo.com/191244046/4e28701de0
* if you don’t have RMU use spotter if available and practice. If no spotter available practice the above three drills again

Additional:

10 Minutes Mobility