Wednesday, December 2, 2015 – Surge Athletics

Sweat Class starts today at 9:15 am and 5 pm. Come in get your sweat on in this 45 minute class.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A1) 4 Sets:

Back Squat x 5

A2) 4 Sets:

Single Arm DB Row x 8ea.

Skill:

WOD:

AMRAP in 12 Minutes:

15 Wall Ball
15 Anchored Abmat Sit Ups
15 Single Arm KB Walking Lunges (KB/DB Carry by Side)
15 Anchored Abmat Sit Ups

Additional:

10 Minutes Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Super Set A1 and A2

A1) 4 Sets:

Back Squat x 5@72%

*Goal to increase at least 20# each week if working weight is above 395# and increase at least 10# each week if working weight is below 395#.

A2) 4 Sets:

Single Arm DB Row x 8ea.

Skill:

WOD:

AMRAP in 12 Minutes:

15 Wall Ball
15 Anchored Abmat Sit Ups
15 Single Arm KB Walking Lunges (KB/DB Carry by Side)
15 Anchored Abmat Sit Ups

Additional:

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

A) 4 Sets: (Every 90 Seconds)

Snatch + Snatch Balance + Overhead Squat @BW

*Goal to increase 5-10# each week

B1) 9 Sets:

Clean ad Jerk (Percentages are based off last weeks 1RM)

Set 1 = 70-75%
Set 2 = 75-80%
Set 3 = 80-83%
Set 4 = 85-88%
Set 5 = 88-90%
Set 6 = 90-93%
Set 7 = 95%
Sets 8-9 = Drop wt. of 30# if above 265#, and drop weight of 20# if below 265#.

C) 3 Sets: (Perform After WOD)

2 Push Press + Push Jerk @60% of 1RM Clean and Jerk (Must hold each rep overhead for 3 seconds)
Banded Hip Bridge Heels on Bench x 25

WOD:

AMRAP in 12 Minutes:

15 Wall Ball
15 Anchored Abmat Sit Ups
15 Single Arm KB Walking Lunges 55/35 (KB Carry by Side)
15 Anchored Abmat Sit Ups

Additional:

Mobility