Thursday, June 16, 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:

25 Burpee
50 Overhead Walking Lunge
75 Wall Balls
50 Overhead Walking Lunges
25 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:

25 Burpee
50 Overhead Walking Lunge
75 Wall Balls
50 Overhead Walking Lunges
25 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:

A) 10 Sets: (EMOM)

2x 1 Snatch Grip Deadlift + 5 Count Lower to Ground then Power Snatch @ NO HEAVIER THEN 70%

Skill:

WOD

A) 3 Sets Each For Reps:

15 KB Swing 70/55
50 Double Unders
2 Minutes Burpee
Rest 2 Minutes

*Goal is to get more Burpees each set. For example set 1 = 30, set 2 = 35, and set 3 = 40.

Rest 5 Minutes

B) 3 Sets Each For Time or Reps:

5 Overhead Squat @ 70%
5 Handstand Push Ups
2 Minutes to complete 30 Toe to Bar or AMRAP in 2 Minutes
Rest 2 Minutes

Rest 5 Minutes

C) For Time:

Accumulate 3 Minutes in L-Sit

Additional:

10 Minutes Mobility