Thursday, June 15, 2017 – Surge Athletics

Essentials

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

Perform 4 Sets For Total Reps: (EMOM)

Minute 1 = 15-18/12-15 Calorie Row
Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
Minute 4 = AMRAP in 40 Seconds Burpee
Minute 5 = Rest

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:

Perform 4 Sets For Total Reps: (EMOM)

Minute 1 = 15-18/12-15 Calorie Row
Minute 2 = AMRAP in 40 Seconds Power Man Maker 30/20
Minute 3 = 15-20/12-18 Calorie Bike/7-12 Calorie Ski
Minute 4 = AMRAP in 40 Seconds Burpee
Minute 5 = Rest

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD

3-5 round EMOM

1) 10 kipping HSPU (practices smooth tempo)
2) 5 tuck rocking muscle ups
3) rest
4) 15 straddle press jumps ¼
5) 5 BMU
6) rest
7) 12 butterfly ring dips
8) 10x (5 reps each) alternating TTB-> kipping pull up
* Scale with 5x leg assist muscle up transition drill
** Scale with 5 jump to hollow->glide-> arch-> pull to shins
*** Scale with 8 ring support swings (https://vimeo.com/181499957/25e31478dc) and 8 bottom of dip swings

Additional:

10 Minutes Mobility