Thursday, May 5, 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:

Dirty ThirtyFor Time:

30 Box Jumps,
30 Jumping Pull ups – set bar at mid forearm when standing
30 KBS, 35/25
30 Walking Lunge steps
30 Knee to Elbow
30 Push Press, 45/33
30 Hip Extensions
30 Wall Balls, 20/14
30 Burpees
30 Double unders

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:

Dirty ThirtyFor Time:

30 Box Jumps,
30 Jumping Pull ups – set bar at mid forearm when standing
30 KBS, 35/25
30 Walking Lunge steps
30 Knee to Elbow
30 Push Press, 45/33
30 Hip Extensions
30 Wall Balls, 20/14
30 Burpees
30 Double unders

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