Posts belonging to Category Daily Workouts



Thursday 141218

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:

3 Sets:

  • 40 yrd Shuttle Sled Push (10 yrds out, 10 yrds back x 2)
  • Plate Pinch Farmers Carry x 30 Seconds AHAP

Skill:

WOD:
 

3 Rds For Time:

  • 15 Hand to Hand Russian KB Swing
  • 30 Yrd Lid Seal Plank Walk
  • 45 Yrd Burpee Broad Jump
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

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:

 

3 Sets:

  • 40 yrd Shuttle Sled Push (10 yrds out, 10 yrds back x 2)
  • Plate Pinch Farmers Carry x 30 Seconds AHAP

Skill:

WOD:
3 Rds For Time:

  • 15 Hand to Hand Russian KB Swing
  • 30 Yrd Lid Seal Plank Walk
  • 45 Yrd Burpee Broad Jump
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 141217

Happy B-Day Jimmy!!!

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Parts x 10

Skill:

WOD:
For Time:

2 Rds

  • 10 Wall ball
  • 10 Sit-ups
  • 10 Box jump Overs
  • 10 Push-ups

2 Rds

  • 10 Pull-ups
  • 10 DB Step Ups
  • 10 KB swings
  • 10 DB Push press

2 Rds

  • 10 KB Sumo deadlift high pull
  • 10 Burpees
  • 10 sit-ups
  • 10 Walking Lunge

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

  • Low Bar Box Squat x 5 @ 62-64% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Part x 10

Skill:

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 2 minutes)

Deadlift

  • Set 1 – 8 reps @ 55%
  • Set 2 – 6 reps @ 65%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – 1 rep @ 95%
  • Set 7 – 1 rep @ 101%
  • Set 8 – 1 rep @ 101-105%

Perform 10 Band Pull a Parts between Sets 1-3

Skill:

Jimmy’s B-Day WOD:
For time:

  • 20 Wall ball
  • 20 Sit-ups
  • 20 Box jump, 24/20
  • 20 Push-ups
  • 20 Power Clean 135/95
  • 20 Double-unders
  • 20 Dumdbell Thrusters, 35/25
  • 20 Pull-ups
  • 20 Overhead Squat 95/65
  • 20 Kettlebell swings, 55/35
  • 20 Push press 95/65
  • 20 Ring Dips
  • 20 Sumo deadlift high pull 95/65
  • 20 Burpees
  • 20 Back squat 135/95
  • 20 GHD sit-ups
  • 20 Walking lunge steps
  • 20 Deadlift 135/95
  • 20 Knees to elbows
  • 20 Front squat 135/95
Additional:
  • 10 Minutes Mobility

Tuesday 141216

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Bent Over YTW x 8 ea.
  • Side Plank x 30 Seconds

Skill:

WOD:
 For Time:

  • 500m Row
  • 35 Pull Ups/Supine Row
  • 25 Elevated Push Ups
  • 15 Lateral Burpee over Stick

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Bent Over YTW x 8 ea.
  • Side Plank x 30 Seconds

*Goal is to increase load from last week.

Skill:

WOD:
For Time:

  • 500m Row
  • 40 Pull Ups
  • 30 Handstand Push Ups (Perform Strict if you have them)
  • 20 Lateral Burpee over Stick

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 6 sets: (EMOM)

  • Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets: (Every 90 Seconds)

High Hang Snatch + Hang Snatch + Snatch

  • Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
  • Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
  • Sets 5-6 – 80%
  • Sets 7-8 – 85%

B) 3 Sets: (Perform After WOD)

  • Banded Ring Push Up x 8-10
  • Chinese Plank x 45-60 Seconds

Skill:

WOD:
For Time:

  • 1000m Row
  • 40 Pull Ups
  • 30 Handstand Push Ups (Perform Strict if you have them)
  • 20 Lateral Burpee over Stick
Additional:
  • 10 Minutes Mobility

Monday 141215

Essentials

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

5 Sets Each: (EMOM)

  • Minute 1 - High Hang Clean + Push Press
  • Minute 2 – Hang Clean (Above Knee) + Push Jerk
  • Minute 3- Hang Clean (Just Below Knee) + Split Jerk

Skill:

WOD:
AMRAP in 12 Minutes:

  • 3-6-9-12…Thrusters
  • Perform 20 yrd Bear Crawl Between Sets

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • High Hang muscle clean + Push Press
  • High Hang power clean + Push Press
  • High Hang full clean (hold rock solid bottom position for 10 seconds) + Push Press
  • Hang above the knee muscle clean + Push Jerk
  • Hang above the knee power clean + Push Jerk
  • Hang above the knee full clean (hold rock solid bottom position for 10 seconds) + Push Jerk
  • Hang below the knee muscle clean + Split Jerk
  • Hang below the knee power clean + Split Jerk
  • Hang below the knee full clean (hold rock solid bottom position for 10 seconds) + Split Jerk

Strength:

 

A) 5 Sets Each: (EMOM)

  • Minute 1 - High Hang Clean + Push Press @ 65% of 1 RM
  • Minute 2 – Hang Clean (Above Knee) + Push Jerk @ 70% of 1 RM
  • Minute 3- Hang Clean (Just Below Knee) + Split Jerk @ 75% of 1 RM

B) 3 sets: (Perform After WOD)

  • Weighted GHD Hip Extensions x 8 reps @ 2013
  • Rest as needed
  • Bat Wings x 5 @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top) Rest as needed

Skill:

Mike’s B-Day WOD:
AMRAP in 12 Minutes:

  • 3-6-9-12…Thrusters
  • Perform 20 yrd Bear Crawl Between Sets

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A1) 5 sets: (Every 2 Minutes)

Back Squat

  • Set 1 – 6 reps @ 65%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 2 reps @ 85%
  • Set 4 – 2 reps @ 90%
  • Set 5 – 1 rep @ 95%

followed by…

A2) 1 Set:

  • Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B) 3 sets: (Perform After WOD)

  • Weighted GHD Hip Extensions x 8 reps @ 2013
  • Rest as needed
  • Bat Wings x 5 @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
    Rest as needed

Skill:

WOD:
AMRAP in 12 Minutes:

3-6-9-12… of

  • Thrusters
  • Cal Row

Most of you may not be aware of but Mike is one of Colorado’s top archery competitors and is an avid bow hunter.  Therefore before each set there is be a surprise buy into each set.  Hope you have you accuracy dialed in!!!

Additional:
  • 10 Minutes Mobility

Saturday 141213

Essentials

Strength/Skill:
Warm Up:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds
  • Snatch Balance

Strength:

 

A) 3 Sets: (EMOM)

  • Snatch Balance x 1

B) 3 Sets: (EMOM)

  • High Hang Snatch x 2

Skill:

WOD:
With a Partner Perform For Time:

A) 25-20-15-10:

  • Power Snatches
  • Box Jump Overs

Immediately followed by:

B) 25-20-15-10:

  • Overhead Squats
  • Sit Ups

Immediately followed by:

C) 25-20-15-10:

  • Wall Balls,
  • Burpees

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • 4 Position Stop Snatch Pull + High Pull
  • High Hang Muscle Snatch
  • High Hang Power Snatch
  • High Hang Snatch (Hold in Bottom for 10 Seconds
  • Snatch Balance

Strength:

A) 3 Sets: (EMOM)

  • Snatch Balance x 1

B) 3 Sets: (EMOM)

  • High Hang Snatch x 2

Skill:

WOD:
With a Partner Perform For Time:A) 40-30-20-10:

  • Power Snatches, 95/65
  • Box Jump Overs, 24/20

Immediately followed by:

B) 40-30-20-10:

  • Overhead Squats 95/65
  • Toe To Bar

Immediately followed by:

C) 40-30-20-10:

  • Wall Balls, 20/14
  • Burpees
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

 

6 Sets: (EMOM)

  • Back Squat x 2 @ 85-88%

Skill:

WOD:
With a Partner Perform For Time:

A) 40-30-20-10:

  • Power Snatches, 115/80
  • Box Jump Overs, 24/20

Immediately followed by:

B) 40-30-20-10:

  • Overhead Squats, 115/80
  • Toe To Bar

Immediately followed by:

C) 40-30-20-10:

  • Wall Balls, 30/20
  • Burpees
Additional:
  • 10 Minutes Mobility

Friday 141212

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

5 Sets: (Every 2 Minutes)

  • Front Squat x 5

Skill:

WOD:
For Time:

  • 10-8-6-4-2 Clean & Jerk
  • Perform 2 Rds of 3 Pull Ups, 6 Push Ups, 9 Squats between sets.

 

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

8 Sets: (Every 90 Seconds)

  • Front Squat x 2 @ 80% of 1 RM

Skill:

WOD:
For Time:

  • 10-1 Clean & Jerk 135/95
  • Perform 1 Rd of “Cindy” Between rounds (5 pull ups, 10 push up, 15 Squat)

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

6 sets: (Perform After WOD

  • Front Squat + Jerk @ 92-95%

Skill:

Trever’s B-Day WOD:
A) With a Running Clock Perform Each For Time:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Cindy” after every set (5 pull ups, 10 push up, 15 Squat)

B) At the 20 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Nate” after every set (2 Muscle Up, 4 Handstand Push Up, 8 KB Swings)

C) At the 40 Minute Mark Perform:

  • 10-8-6-4-2 Clean and Jerk, 135/95
  • 1 round of “Mary” after every set (5 Handstand Push Ups, 10 Pistols Alt. 15 Pull Ups)
Additional:
  • 10 Minutes Mobility

Thursday 141211

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:

3 Sets:

  • Wt. Push Up x 6-8
  • Seated Lateral MB Tosses x 10 each

Skill:

WOD:
4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)

With a Running Clock Complete AMRAP in 4 Minutes:

  • 350m Row
  • 300m Run
  • AMRAP in Remaining Time of:
  • 10 Lateral Stick Jumps
  • 5 Slam Balls
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

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:

3 Sets:

  • Wt. Push Up x 6-8
  • Seated Lateral MB Tosses x 10 each

Skill:

WOD:
4 Sets Each For AMRAP: (Every 5 Minutes Start a New Set)With a Running Clock Complete AMRAP in 4 Minutes:

  • 350m Row
  • 300m Run
  • AMRAP in Remaining Time of:
  • 10 Lateral Stick Jumps
  • 5 Slam Balls
  • Rest 1 Minute
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery DayA) Mobility and Maintenance

 

Yoga Class

 

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

Wednesday 141210

Essentials

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Band Pull a Parts x 8-10

Skill:

WOD:
3 Rds For Time:

  • 7 Deadlift
  • 14 Sit Ups
  • 21 DB Step Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Low Bar Box Squat x 5 @ 60% of 1 RM @31×1 (3 Sec down, 1 sec pause, up fast,, 1 sec pause)
  • Pendlay Row x 6-8

Skill:

WOD:
3 Rds For Time:

  • 7 Deadlift 315/215
  • 14 Weighted Sit Up
  • 21 DB Step Ups 20″/16″
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + Front Squat + Jerk @ 85% of your 1-RM C&J

B) 6 Sets: (Every 2 minutes)

Deadlift

  • Set 1 – 8 reps @ 55%
  • Set 2 – 6 reps @ 65%
  • Set 3 – 4 reps @ 75%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 2 reps @ 92%
  • Set 6 – 2 reps @ 98%

C) 3 Sets: (Every 2 minutes)

  • Deadlift x 3 @ 70%
  • Band Pull a Parts x 8

Skill:

WOD:
6 Sets Each: (EMOM)

  • Minute 1 – 5 Strict Weighted Pull Ups + 5 Pull Ups (use as much weight as you think you can handle and note the load used
  • Minute 2 – 6-8 DB Burpee Box Step Ups 55/35
  • Minute 3 – 20 Double Unders + 10 Thrusters 75/55
Additional:
  • 10 Minutes Mobility

Christmas Party!! This Saturday!

hawaiisanta

 

December 13- Surge Christmas Party- Hawaiian Santa Theme

  • 7pm at the gym
  • We will be doing a Hawaiian Theme, so wear your Santa hat and summer gear!
  • Gift Exchange: Bring a gift $25 of less that is “gender specific” i.e. for a guy or girl
  • We will have lots of games to play. Ping pong, corn hole, etc
  • We will also be doing a potluck. Bring your own beverage. Alcoholic or not
  • Kids and significant others always welcome!

Reminder of the Holiday Schedule

December 24 & 25th

  • Christmas Eve- Holiday Schedule 8:30 & 9:30
  • Christmas Day- Closed

New Year’s Eve and Day

  • New Year’s Eve- Holiday Schedule 8:30 & 9:30
  • New Year’s Day- Closed

Save the Date: Surge Winter Escape Feb 6-8 in Dillon. More details to come!

 

 

 

Tuesday 141209

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Wall Facing Handstand Hold/Waiter Hold x 25-40 Seconds
  • L-Sit/Plank Hold x 10.10.10  (hold for 10 seconds, rest for 5, repeat until you’ve accumulated 30 seconds of hold)/30 Seconds
  • Jump Rope x 30 Seconds

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Dip/Ring Support Hold x 5-10 sec each position (Full Extension, 1/2 Dip, Full Dip)
  • Side Plank x 20 Seconds

Skill:

WOD:
 AMRAP in 5 minutes:

  • 5 Push-Ups
  • 5 Sit Up
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 3 minutes of:

  • KB Swings
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Handstand Walk/Wall Facing Handstand Hold x 10-15 yrds/25-40 Seconds
  • L-Sit x 10.10.10  (hold for 10 seconds, rest for 5, repeat until you’ve accumulated 30 seconds of hold)
  • Double-Unders x 30 Seconds

Strength:

4 Sets:

  • Incline DB Press x 8-10
  • Dip/Ring Support Hold x 5-10 sec each position (Full Extension, 1/2 Dip, Full Dip)
  • Side Plank x 20 Seconds

Skill:

WOD:
AMRAP in 5 minutes:

  • 5 Handstand Push-Ups
  • 5 Toe to Bar
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 3 minutes of:

  • KB Swings 55/35

 

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Sets:

  • Handstand Walk x 10-15 yrds
  • L-Sit x 15.15.15  (hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
  • UB Double-Unders x 40-50 (no more than two attempts per set)

Strength:

A1) 6 Sets: (Every 90 seconds)

  • Muscle Snatch x 1

(build over the 6 sets to something heavy for today)

and then…

A2) 8 Sets: (Every 90 seconds)

Hang Snatch + Snatch

  • Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
  • Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
  • Sets 5-6 – 85%
  • Sets 7-8 – 90%

B) 5 Sets: (Every 2 Minutes)

  • Unsupported Seated DB Shoulder Press x 5

(sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes

Skill:

WOD:
Complete as many rounds and reps as possible in 5 minutes of:

  • 5 Strict Handstand Push-Ups
  • 5 Toe to Bar
  • 5 Burpees

Rest 2 minutes, and then…

AMRAP in 4 minutes of:

  • 55/35 lb Dumbbell Man-Makers

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Additional:
  • 10 Minutes Mobility