Tuesday, October 11, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the knee, below the knee, floor)

Skill:

WOD:

A) AMRAP in 5 Minutes:

10 Toe to Bar
8 Push Ups

B) AMRAP in 5 Minutes:

15 Straight Legged Sit Ups
10 Box Jumps

C) AMRAP in 5 Minutes:

30 Russian Twist 25/25
30 Split Squat Switch

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

5 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets

Skill:

WOD:

A) AMRAP in 5 Minutes:

10 Toe to Bar
8 Strict Handstand Push Ups

B) AMRAP in 5 Minutes:

15 Straight Legged Sit Ups
15 Box Jumps

C) AMRAP in 5 Minutes:

30 Russian Twist 25/25
30 Split Squat Switch

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

Reverse V-Up x 20
Side Lying Side Raise x 10 (4 count lower)
Reverse Lunge w/reach on slider x 6 ea.
Overhead Medball Toss x 5

Strength:

A) 5 Sets:

3 Position Power Clean (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets

B) 5 Sets:

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 65% of 1RM over the 5 sets

Skill:

WOD:

A) AMRAP in 5 Minutes:

10 Toe to Bar
8 Strict Handstand Push Ups

B) AMRAP in 5 Minutes:

15 GHD Sit Ups
20 Box Jumps 24/20

C) AMRAP in 5 Minutes:

30 Russian Twist 25/25
30 Split Squat Switch

Additional:

6 Sets Each: (12 minute EMOM)

Minute 1 = 10 Stalder Leg Lifts (1 Plate beginner – 3 Plates elite)
Minute 2 = 4 Muscle Ups