Posts belonging to Category Daily Workouts



Monday, February 8, 2016 Play Bingo Slots For Real Money Online Wins

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Mike up and on his feet already after surgery.  He is home now, want to send all the Surge Family love to him and wish for a speedy recovery.

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squats x 8

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
“Jackie”

For Time:

  • 750m Row
  • 30 Thrusters 45/35
  • 15 Pull Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

Perform After WOD

5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

Skill:

WOD:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8
  • Wall Squat x 8

Strength:

Perform After WOD

A) 5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

(Perform After WOD)

B) 5 Sets:

Back Squat

  • Set 1 = 4 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 2 Reps @ 85%
  • Set 4 = 1 Reps @ 90%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

 

WOD:
“Jackie”

For Time:

  • 1000m Row
  • 50 Thrusters 45/35
  • 30 Pull Ups
Additional:
  • 10 Minutes Mobility

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Saturday, February 7, 2016

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Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in 6 Minutes:

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in 16 Minutes:

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

Dynamic Warm Up

Strength:

Skill:

WOD:
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder/Slamball

B) AMRAP in

  • 20 Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

Skill:

WOD
In a Team of 3 Complete:

A) AMRAP in 6 Minutes:

  • 30 Double Unders
  • 5 Stone to Shoulder

B) AMRAP in

  • 15 GHD Sit Up
  • AMRAP Rope Climb

C) AMRAP in

  • 200m Row
  • AMRAP Box Jump Overs/Burpee Plate Jump /Split Squat Switch
Additional:
  • 10 Minutes Mobility

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Friday, February 5, 2016

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Essentials

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
For Time:

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

4 Sets: (Every 2 Minutes)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD:
For Time:

  • 100 Overhead Squat 115/80

*Every time bar drops from overhead perform 1 Rd of “Cindy” (5 Pull Ups, 10 Push Ups, 15 Air Squats)

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

A) 5 Sets: (Every 2 Mintes)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets: (EMOM)

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD
For Time:

  • 100 Overhead Squat 135/95

*Every time bar drops from overhead perform 1 Rd of 5 Muscle Ups, 5 Ring Dips, 15 Air Squats

Additional:
  • 10 Minutes Mobility

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Thursday, February 4, 2016

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Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
AMRAP in 12 Minutes:

  • 60 yrd Farmers Carry AHAP
  • 30 Double Unders
  • 15 Second L-Lit/Plank Hold
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 Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
AMRAP in 12 Minutes:

  • 60 yrd Farmers Carry AHAP
  • 30 Double Unders
  • 15 Second L-Lit
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

AMobility and Maintenance

 

Mobility

 

* 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

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Wednesday, February 3, 2016

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Sweat Class at 9:15 and 5.

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

4 Sets:

  • Front Squat x 2@80%

Skill:

WOD:
5 Rds For Time:

  • 7 Deadlift
  • 14 Push Ups
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

  • Front Squat x 2@80%

Skill:

WOD:
5 Rds For Time:

  • 5 Deadlift 315/205
  • 15 Handstand Push Ups (Seated on Floor DB Shoulder Press)
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

  • Dynamic Warm Up

Strength:

A) 5 Sets: (Every 90 Seconds)

  • Clean + 2 Jerks @80%

Perform After WOD

B) 4 Sets:

Back Squat

  • Set 1 = 5 @65%
  • Set 2 = 4 @70%
  • Set 3 = 3 @75%
  • Set 4 = 5 @Drop wt. of 55# if 3 rep set is above 330# and drop 45# is 3 rep set is below 330#

C) 4 Sets:

  • Snatch Grip Deficit Deadlift x 5 @60% of 1 RM Deadlift

Skill:

WOD
5 Rds For Time:

  • 5 Deadlift 315/205
  • 15 Handstand Push Ups
Additional:
  • 10 Minutes Mobility

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Afternoon Schedule

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We are going to do open gym from 4-7 tonight. That way no one has to rush in traffic but you can still get your WOD in.image

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Tuesday, February 2, 2016

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Please keep refer to the website and our Facebook page for any schedule changes do to the weather.  We adhere to the District 12 School Cancellation policy.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Pull Ups

Strength:

Skill:

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean
  • 3 minutes rest
  • 2 minutes of max rep Thrusters
  • 2 minutes rest
  • 1 minute to complete max rep Sit Ups
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

Skill:

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs 24/20″
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean 155/105
  • 3 minutes rest
  • 2 minutes of max rep Thrusters 95/65
  • 2 minutes rest
  • 1 minute to complete max rep Toe to Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • 10 V-Ups
  • 10 Hollow Rocks
  • 5 Scapular Pull Ups
  • 3-5 Strict Pull Ups
  • 8 Bar Taps
  • 2-5 Bar Muscle Ups/Pull Ups

Strength:

A) 5 Minutes to Complete:

  • Power Snatch + Snatch @85%
  • 2 Power Snatch + 2 Snatch @80%
  • 3 Power Snatch + 3 Snatch @75%

*Goal to increase at least 5-10# each week if working sets are above 220#.

B) 4 Sets:

  • Front Squat x 3 @ 75% of 1RM

*Focus on explosive bounce out of the bottom. Goal to increase at least 20# if working weight is above 265#, and at least 10# each week if working wt. is below 265#.

C) 4 Sets:

  • Push Press x 3 @60% of 1 RM Clean and Jerk

Skill:

 

WOD:
For Reps:

  • 5 minutes of max rep Burpee Box Jump Overs 24/20″
  • 5 minutes rest
  • 4 minutes of max rep 10yrd Shuttle run
  • 4 minutes rest
  • 3 minutes of max rep Hang Power Clean 155/105
  • 3 minutes rest
  • 2 minutes of max rep Thrusters 95/65
  • 2 minutes rest
  • 1 minute to complete max rep Toe to Bar
Additional:
  • 10 Minutes Mobility

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Monday, February 1, 2016

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Great weekend at the Surge Escape.  Thank you to everyone who came up, and even bigger thank you to William and the Lee family or opening their lovely home again.

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

5 Sets:

  • Thruster x 5

Skill:

WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

Skill:

Chip’s B-Day WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • PVC Pass Through x 5 ea.
  • Band Pull a Parts x 15
  • Scapular Pull Up x 8
  • Bar Taps x 8

Strength:

A) 5 Sets: (Every 2 Minutes)

  • Clean + 2 Front Squat + 3 Thrusters @ 70% of 1RM Clean and Jerk

*Goal to increase at least 5# each week.  Must make 4/5 attempts to increase next week.

(Perform After WOD)

B) 5 Sets:

Back Squat

  • Set 1 = 4 Reps @ 75%
  • Set 2 = 3 Reps @ 80%
  • Set 3 = 2 Reps @ 85%
  • Set 4 = 1 Reps @ 90%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 330#, and 45# if set 4 is below 330#.

C) 5 Sets:

Deadlift

  • Set 1 = 6 Reps @ 70%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = 4 Reps @ 80%
  • Set 4 = 3 Reps @ 85%
  • Set 5 = 5 Reps @ Drop wt. of 65# if set 4 is above 395#, and 45# if set 4 is below 395#.

Skill:

 

WOD:
4 Sets For Reps:

In 4 Minutes Complete AMRAP:

  • 3 Power Clean/Power Snatch 135/95 (Sets 1, 3 perform Power Cleans.  Sets 2, 4 perform Power Snatch)
  • 6 Pull Up
  • 9 Wall Ball

Rest 1 Minute, continue where you left off.

Additional:
  • 10 Minutes Mobility

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Friday, January 29, 2016

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Reminder: Class Schedule will be normal hours today.  Saturday classes and Open gym on Sunday is Cancelled do to Surge Winter Escape.  Everyone is welcome to come up.  The Lee Family is once again being more then amazing by opening their home to everyone and allow us all to come up stay and enjoy the winter fun.  If you have any questions please let us know.

Essentials

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
In 20 Minutes Complete For Time and Load:

  • 30 DB Thrusters

7 Rds:

  • 5 Pull Ups
  • 10 Sit Ups
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • Power Clean
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:

2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Skill:

WOD:
In 20 Minutes Complete For Time and Load:

  • 50 DB Thrusters 35/25

10 Rds:

  • 5 Chest to Bar Pull Ups
  • 10 Sit Ups
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • 1 RM Clean
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Glute Activation Series x 10ea.
  • Band Pull a Parts x 15

Strength:

Perform After WOD

A) 5 Sets: (Every 90 Seconds)

Front Squat

  • Set 1 = 5 @ 70%
  • Set 2 = 4 @ 75%
  • Set 3 = 3 @ 80%
  • Set 4 = 2 @ 85%
  • Set 5 = 1 @ 90%
  • Sets 6-8 = 2 Reps @ Drop wt. of 45/35 if single is above/below 285#

B) 4 Sets:

  • Behind the Neck Snatch Grip Push Press + 3 Overhead Squat @ 80% of 1 RM Snatch

Skill:

WOD
In 20 Minutes Complete For Time and Load:

  • 50 DB Thrusters 40/30

10 Rds:

  • 5 Chest to Bar Pull Ups
  • 10 Toe to Bar
  • 15 Squat Jumps to 6″ Target

In Remaining Time:

  • 1 RM Clean
Additional:
  • 10 Minutes Mobility

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Thursday, January 28, 2016

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Essentials

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 30 Bar Facing Burpees
  • 40 Hang Power Clean 115/
  • 50 DB Walking Lunges
  • 600m Run
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 Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
For Time:

  • 30 Bar Facing Burpees
  • 40 Hang Power Clean 115/
  • 50 DB Walking Lunges
  • 600m Run
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

AMobility and Maintenance

 

Mobility

 

* 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

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