Thursday, December 8, 2016 – 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:

1000m Row

then

21-15-9

KB Swing
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:

WOD:

For Time:

1000m Row

then

21-15-9

KB Swing
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

A) 10s hold: 10s rest x 2-3 minutes for each. Rest in between if needed.
1) Ring support
2) L hang bar
3) Wall handstand
4) Supine Hollow
* If you fail before 3 minutes note when you fail for each exerciseB) 4 rounds

Handstand walk 10 meters
2x pirouette 180 degrees

C) 4 rounds
– 10 ring support swings
– 10 bottom of dip swings
– 3 tuck rocking muscle ups
– 4 swinging muscle ups (2 arch pull and 2 hollow pull for advanced/elite)

** scale muscle ups with
1) Jumping muscle ups

2) Low ring front swing pull back with turnover transition drill

3) High amplitude ring swings with hollow body pull to chest (thumbs to armpits): Standard grip

Additional:

10 Minutes Mobility