Tuesday, October 4, 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:

AMRAP in 5 Minutes:

5 Strict Pull Ups
15 Wall Balls

Rest 2 Minutes

AMRAP in 5 Minutes

10 Pull Ups
10 Slam Balls

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 75% of 1RM over the 5 sets

Skill:

WOD:

AMRAP in 5 Minutes:

5 Strict Pull Ups
15 Wall Balls

Rest 2 Minutes

AMRAP in 5 Minutes

10 Pull Ups
10 Slam Balls

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 75% of 1RM over the 5 sets

B) 5 Sets:

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 75% of 1RM over the 5 sets

Skill:

WOD:

A) AMRAP in 5 Minutes:

15 Chest to Bar Pull Ups
15 Thrusters 45/35

Rest 2 Minutes

B) AMRAP in 5 Minutes:

12 Pull Ups
12 Thrusters 75/55

Rest 2 Minutes

C) AMRAP in 5 Minutes:

9 Strict Pull Ups
9 Thrusters 105/75

Additional:

A) 5 Sets: (EMOM)

2 Rope Climbs + 10 Foot HS Walk

B) 5 Sets: (EMOM)

1 Rope Climb + 20 Foot HS Walk