Thursday, March 31, 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:

Toni’s B-Day WOD:

With a Partner Complete For Time:

50 Calorie Row
50 Slam Balls
50 Step Ups with Slam Ball
50 Burpee

*While one partner works other partner holds DB/KB Farmers Hold. Partners may switch at anytime, but DB/KB’s must be in Farmers Hold. Once DB/KB’s are dropped partners must Switch positions. Weight for hold is 55/35

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:

Toni’s B-Day WOD:

With a Partner Complete For Time:

50 Calorie Row
50 Slam Balls
50 Step Ups with Slam Ball
50 Burpee

Additional:

10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD

Recovery DayA) Mobility and MaintenanceMobility

* 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