Monthly Archives: April 2014

Thursday 140501

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Take 10-12 minutes to practice 3 gymnastics skills of … Continue reading

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Wednesday 140430

Essentials Strength/Skill: Warm up: 3 Sets: Clean Grip RDL x 3 Hang Muscle Clean x 3 Hang Power Clean x 3 Push Press x 3 Push Jerk x 3 Seal Walk x 15′ Strength: 5 Sets: (Every 90 Seconds) 3 … Continue reading

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Finding Balance and Perspective

Often times we discuss health and wellness with athletes in regards to the fitness. And by fitness it’s usually in regards to the 10 General Physical Skills which are as followes: 1) Cardiovascular/Respiratory Endurance  2) Stamina   3) Strength  4) Flexibility  … Continue reading

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Let’s Go “Tri” June 8th!

  We decided yesterday morning, thanks to Lu and his suggestion that we should get a bunch of Surge athletes together and do a triathlon. Lots of people have shown interest and this is the best intro triathlon! It is … Continue reading

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Tuesday 140429

Essentials Strength/Skill: Warm up:2 Sets: Band Pull a Parts x 10 Hollow Body to Superman Roll x 20′ Strength: A) For Max Reps 3 Minutes Double Unders B) Shoulder Press 3-2-1-1-1-1-1 (Sets 1-4 Every 90 Seconds, Sets 4-7 Every 2:30) … Continue reading

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Monday 140428

Starting next Monday Performance athletes will be starting the Wendler 5/3/1 Strength Program.  This program focuses on four major lifts of Back Squat, Strict Press, Deadlift and Bench Press.  The Program will build each week, however the numbers will be … Continue reading

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Saturday 140426

Essentials Strength/Skill: Warm up: Dynamic Warm up Strength: Team Sled Push Relay Skill: WOD: With a Partner Perform Perform For Time: Round 1 = 63-45-27 Round 2 = 42-30-18 Round 3= 21-15-9 Each number in the round is a different … Continue reading

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Friday 140425

  Essentials Strength/Skill: Warm up:Dynamic Warm upStrength:Skill: WOD: 2 Rounds for Time: 100-200 Singles 25 Overhead Squats 25 Supine Row Run 800 Additional: 10 Minutes Mobility Performance Strength/Skill: Warm up: Dynamic Warm up Skill: WOD: JD’s B-Day WOD 2 Rounds … Continue reading

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Thursday 140424

Schedule Reminder: Nutrition Seminar tonight at 6:15 pm, therefore the 6:15 pm class will be cancelled. Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank … Continue reading

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Wednesday 140423

Essentials Strength/Skill: Warm up: 2 Sets NFT: Good Mornings x 8-10 Front Squat x 4-6 Hang Power Snatch x 4-6 Strength: 4 Sets:(EMOM) Hang Power Snatch + Power Snatch Skill: WOD: 4 Sets: Deadlift x 4-6 @2111 Rest 45 seconds … Continue reading

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