Wednesday, June 22, 2016 – Surge Athletics

Essentials

Strength/Skill:

Warm Up:2 Sets:

Wall Slides x 10
Seated External Rotation x 10 (heel at backside)
Band Pull a Parts x 20
Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

Set 1 = 8 Reps @ 45%
Set 2 = 5 Reps @ 55%
Set 3 = 3 Reps @ 65%
Set 4 = 3 Reps @ 75%
Set 5 = 2 Reps @ 85%
Set 6 = 1 Rep @ 90%
Set 7 = 1 Rep @ 95%
Set 8 = 1 Rep @ Max

Skill:

WOD:

AMRAP in 12 Minutes:

50m Farmers Carry
5 Strict Pull Ups
10 Ring Dips (Stationary Dip)
20 Double Unders

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:2 Sets:

Wall Slides x 10
Seated External Rotation x 10 (heel at backside)
Band Pull a Parts x 20
Clapping/Plyo Push Up x 5 (If no clapping/plyo push up performseated medball chest pass x 5)

Strength:

8 Sets: (Every 2:30)

Shoulder Press

Set 1 = 8 Reps @ 45%
Set 2 = 5 Reps @ 55%
Set 3 = 3 Reps @ 65%
Set 4 = 3 Reps @ 75%
Set 5 = 2 Reps @ 85%
Set 6 = 1 Rep @ 90%
Set 7 = 1 Rep @ 95%
Set 8 = 1 Rep @ Max

Skill:

WOD:

AMRAP in 12 Minutes:

50m Farmers Carry
5 Strict Pull Ups
10 Ring Dips (Stationary Dip)
20 Double Unders

Additional:

Mobility

Competition

Strength/Skill:

Warm up:2 Sets:

Wall Slides x 10
Seated External Rotation x 10 (heel at backside)
Band Pull a Parts x 20
Clapping/Plyo Push Up x 5 (If no clapping/plyo push up perform seated medball chest pass x 5)

Strength:

A) 8 Sets: (Every 2:30)

Shoulder Press

Set 1 = 8 Reps @ 45%
Set 2 = 5 Reps @ 55%
Set 3 = 3 Reps @ 65%
Set 4 = 3 Reps @ 75%
Set 5 = 2 Reps @ 85%
Set 6 = 1 Rep @ 90%
Set 7 = 1 Rep @ 95%
Set 8 = 1 Rep @ Max

B) 6 Sets:

Build to Push Press Max

Skill:

WOD:

Endurance

4 Sets:

100m Stride Out @ 90-92-95-95%

1 Set:

200m @ 95%

1 Set:

400m Run @ Max Effort

*Rest 4-6 Minutes between Reps

Additional:

Mobility