Tuesday, September 27, 2016 – Surge Athletics

So proud of these girls, they rocked Girls Gone Rx’d.

Essentials

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

4 Sets: (Every 90 Seconds)

3 Position Power Snatch (Above the knee, below the knee, floor) Work Up to 70% of 1RM over the 5 sets

Skill:

WOD:

2 Sets For Reps:

AMRAP in 3 Minutes

Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

Rope Climbs

Rest 3 Minutes

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

2 Sets:

PVC Snatch Complex
Banded Triple Threat x 10 ea.

Strength:

4 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:

2 Sets For Reps:

AMRAP in 3 Minutes

Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

Rope Climbs

Rest 3 Minutes

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:

2 Sets For Reps:

AMRAP in 3 Minutes

Bench Press (Men = BW + 10#, Women = 70% of BW + 10#)

Rest 3 Minutes

AMRAP in 3 Minutes

Rope Climbs

Rest 3 Minutes

Additional:

3 Rds

50 yard double KB overhead carry
15 Single Arm Bent Over DB Row