Thursday, July 16, 2015 – Surge Athletics

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:

Skill:

Jenn’s B-Day WOD:

For Time:

30 Double Unders
30 Burpee
30 Wall Ball
30 Hip Extensions
30 Push Press 45/35
30 Knee to Elbow
30 Walking Lunges
30 KB Swings 35/25
30 Jumping Pull Up – Set bar at mid forearm when standing
30 Box Jump

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:

Skill:

Jenn’s B-Day WOD:

For Time:

30 Double Unders
30 Burpee
30 Wall Ball
30 Hip Extensions
30 Push Press 45/35
30 Knee to Elbow
30 Walking Lunges
30 KB Swings 35/25
30 Jumping Pull Up – Set bar at mid forearm when standing
30 Box Jump

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Strength:

Skill:

WOD

Recovery Day

A) Mobility and Maintenance

Mobility

* 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