Tuesday, October 20, 2015 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

4 Sets:

2 Shoulder Press + 3 Push Press @55%/50%
Romanian Deadlift x 5

Skill:

WOD:

In Teams of 3 Perform 4 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

Row For Calories

Station 2

6 Bench Press
12 KB Swing 55/35

Station 3

200m Run
Remaining Time Max Toe to Bar

Additional:

CrossOver Symmetry Plyometric Protocol

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Perform After WOD

4 Sets:

2 Shoulder Press + 3 Push Press @55%/50%
Romanian Deadlift x 5

Skill:

WOD:

In Teams of 3 Perform 4 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

Row For Calories

Station 2

6 Bench Press
12 KB Swing 55/35

Station 3

200m Run
Remaining Time Max Toe to Bar

Additional:

CrossOver Symmetry Plyometric Protocol

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets: (EMOM)

Deficit Snatch Grip Deadlift + Low Hang Snatch x 2 @65%

B) 4 Sets: (EMOM)

Clean x 3 @70%

C) 3 Sets:

2 Shoulder Press + 3 Push Press @55%/50%
Romanian Deadlift x 5

Skill:

WOD:

In Teams of 3 Perform 3 Sets Each for Max Reps/Calories: (Stations Rotate Every 2 Minutes:

Station 1

Row For Calories

Station 2

6 Bench Press
12 Double KB Swing 55/35

Station 3

200m Run
Remaining Time Max Toe to Bar

Additional:

Mobility