Wednesday, August 3, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:2 Sets:

Reverse V-Up x 20
Lying Side Lateral Raise x 10 ea.
Reverse Lunge on Slider with Reach x 6 ea.
Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

Single Leg Step Up x 6 each @30-35% of 1RM Back Squat
Tempo Supinated Grip Strict Pull x 8-10 @3111 (If you’re unable to perform unbroken or at the tempo add assistance)

Skill:

WOD:

AMRAP in 15 Minutes:

10 Wall Ball
100m Run With Medball
10 Burpee Pull Ups
100m Run with Medball
10 Medball Sit Ups

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Reverse V-Up x 20
Lying Side Lateral Raise x 10 ea.
Reverse Lunge on Slider with Reach x 6 ea.
Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

Single Leg Step Up x 6 each @30-35% of 1RM Back Squat
Tempo Supinated Grip Strict Pull x 8-10 @3111 (If you’re unable to perform unbroken or at the tempo add assistance)

Skill:

Renee’s B-Day WOD:

AMRAP in 15 Minutes:

10 Wall Ball
100m Run With Medball
10 Burpee Pull Ups
100m Run with Medball
10 Medball Sit Ups

Additional:

Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Reverse V-Up x 20
Lying Side Lateral Raise x 10 ea.
Reverse Lunge on Slider with Reach x 6 ea.
Low Box Depth Jump to Tuck Jump x 5

Strength:

3 Sets:

Alternating Single Leg RDL x 20 (10 each)

*Build up to a heavy 3rd set, control the weight and your balance. Keep your shoulders and hips locked together (no counter rotation through the torso)

Skill:

WOD:

5 Rd For Time:

25 Double KB Deadlift
100 yard Double KB Front Rack Carry
50 yard Double KB Overhead Carry

*Rx=70/55

*Full REST BETWEEN EFFORTS.

Additional:

Endurance:

Row:

2x600m @94% of 2k pace, then 2x250m at 107% of 2K, then 2x500m @ 96% of 2k pace, then 2x200m @ 107% of 2K pace w/ 90sec rest b/t reps & 4min b/t sets