Thursday, November 10, 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:

500m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Ups

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:

“Baseline”

For Time:

500m Row
40 Air Squat
30 Sit Up
20 Push Up
10 Pull Ups

Rest 5 Minutes and Repeat

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:

Skill:

WOD

Rest as needed but do all the work. Form, not fatigue focus.

10×10 bar arch hollows

-Then-

10s hold then 10s rest for 3-4 minutes ring support hold

-Then-

4 rounds
5 reverse burpees
3 bar pull overs

-Then-

15s hold then 15s rest for 4-5 minutes wall handstand hold perpendicular to the wall

-Then-

EMOM 8 minutes: 2 arch hollows, 2 kipping pull ups, 2 ttb, 2 butterfly pull ups, 1 bar muscle up

-Then-

Every 30 seconds for 5 minutes
5 bottom of the dip swings press out on 5th back swing

Additional:

10 Minutes Mobility