Tuesday, March 7, 2017 – Surge Elite Performance & Fitness

Tuesday, March 7, 2017

Essentials

Strength/Skill:

Warm Up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality

10 Single Arm High Pulls
10 Single Arm Sumo Deadlift High Pull
10 Single Arm DB Shoulder Press
10 Single Arm DB Muscle Snatch
10 Single Arm DB Thruster

Strength:

3 Sets:

Behind the Neck Shoulder Press x 8
Prone DB Row Iso Hold x 20-30 seconds
Banded Face Pull x 12

Skill:

WOD:

Amrap 20 minutes

400m Run
12 Push Up
12 Pull Up
18 Wall Ball

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality

10 Single Arm High Pulls
10 Single Arm Sumo Deadlift High Pull
10 Single Arm DB Shoulder Press
10 Single Arm DB Muscle Snatch
10 Single Arm DB Thruster

Strength:

3 Sets:

Behind the Neck Shoulder Press x 8
Prone DB Row Iso Hold x 20-30 seconds
Banded Face Pull x 12

Skill:

WOD:

Amrap 20 minutes

400m Run
12 Handstand Push Up
12 Chest to Bar Pull Up
18 2 for 1 Wall Ball

Additional:

Mobility

Competition

Strength/Skill:

Warm up:

4 Point Shoulder LAX Ball Roll Out x 10 ea.
Reverse V-Up x 20

For Quality

10 Single Arm High Pulls
10 Single Arm Sumo Deadlift High Pull
10 Single Arm DB Shoulder Press
10 Single Arm DB Muscle Snatch
10 Single Arm DB Thruster

Strength:

3 Sets:

Behind the Neck Shoulder Press x 8
Prone DB Row Iso Hold x 20-30 seconds
Banded Face Pull x 12

Skill:

WOD:

Amrap 20 minutes

400m Run
12 Handstand Push Up
12 Chest to Bar Pull Up
18 2 for 1 Wall Ball

Additional:

Mobility