Thursday, June 2, 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:

800m Run
65 Sit Ups
50 Hand to Hand Russian KB Swings
30 Goblet Squats
15 Deadlift

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:

800m Run
65 Sit Ups
50 Hand to Hand Russian KB Swings
30 Goblet Squats
15 Deadlift 255/175

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) 4 Sets: (Every 2 Minutes)

Snatch Balance x 3 (Increase throughout up to 90% of 1RM Snatch)

*Goal here is to focus more on speed rather then load. If you struggle with receiving position hold for 2 seconds in the bottom of each rep.

B) 5 Sets: (EMOM)

Muscle Clean + Power Clean + Clean (Squat)

*Go as heavy as the Muscle Clean will allow. Be explosive and fast elbows.

Skill:

WOD

A) 3 Sets Each For Meters:

7 Power Snatch @60%
2 Minutes Row for Meters
Rest 2 Minutes

*Goal is to get more meters each set. For example set 1 = 500m, set 2 = 515m, and set 3 = 525m.

Rest 5 Minutes

B) 3 Sets Each For 400m Time:

5 Overhead Squat @ 75% of 1 RM
400m Run
Rest 2 Minutes

*Goal is to complete the 400m run faster each round. For example set 1 = 1:15, set 2 = 1:12, and set 3 = 1:09

Rest 5 Minutes

C) 21-15-9 For Time:

Deadlift 225/155
Box Jump 24/20

Additional:

10 Minutes Mobility