Thursday, February 2, 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:

With a Partner Perform For Time:

P1/P2

Ball Slam 1 to 10 30/20
Sit Up 2 to 20
Swing: 2 to 20 55/35

*Partners alternate given rep scheme and must complete all reps of given movement before moving on to next exercise. For example P1 performs 1 Slam ball, P2 performs 1 SB, P1 performs 2 SB, then P2 does the same. This pattern continues until both partners have completed 10/10.

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:

With a Partner Perform For Time:

P1/P2

Ball Slam 1 to 10 30/20
Sit Up 2 to 20
Swing: 2 to 20 55/35

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

Accumulate the following in any order. Rest as needed. Form, not fatigue focus.

10 minutes of stretching divided between: straddle split, left split, right split, pancake stretch, sitting pike stretch, reverse shoulder stretch and backbend
20 pirouette 180
30 bar muscle ups
40 jumping ring muscle ups
50 meters handstand walk form focus
60 bottom of ring dip swings
70 Toe to Bar
80 low amplitude ring swings with false grip
90 handstand weight shifts facing wall (each shift = 1 rep)
100 Arch hollows

Additional:

10 Minutes Mobility