Thursday, July 2, 2015 – Surge Athletics

Yoga Class is cancelled. Britt is out of town. Also for the holiday weekend hours are normal. 2 classes Sat 8:30 & 9:45

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:

50 Russian KB swings (1 set)

3 sets:

10-20 Sec Headstand or headstand practice
Hip Ext x 25

WOD:

In teams of 3 each for time:4 sets:

250m Row
200m Run
15 Burpees
Rest 1 min

This will be follow the leader style. Teammate #1 will start on the rower. Teammate#2 starts rowing once teammate #1 is done rowing. Teammate #1 moves onto the run. Teammate #3 will start when teammate #2 is finished rowing. Each teammate rests 1 min after the burpees. Time starts when teammate #1 starts the row and when teammate #3 finishes the burpees.

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:

50 Russian KB swings (1 set)

3 sets:

10-20 Sec Headstand or headstand practice
Hip Ext x 25

Skill:

WOD:

In teams of 3 each for time:4 sets:

250m Row
200m Run
15 Burpees
Rest 1 min

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:Strength:Skill:

WOD

Recovery DayA) Mobility and MaintenanceYoga 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