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Friday, July 7, 2017

6
Jul

Friday, July 7, 2017

Calling all Surge Members!!! We have some exciting changes coming to Surge, the first of which is this Saturday.  We are going to try and move the rig to a new location and need as many hands on deck as possible.  We’re going to move it after the 8:30 class, which means we will have to cancel the 9:45 class.  Any help is more the appreciated, thank you and if you have any questions please let us know.

Workout Intent: 

Essentials

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

A) 3 Sets:(No TnG, Must reset after each rep)

  • Deadlift x 5

Perform After WOD

B) 1 Set

  • Accumulate 3 Minutes Plank Hold

*Every time you break perform 15 Banded Good Mornings

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Wall Ball
  • 20 Alternating DB Snatch
  • 200m Run
Additional:
  • Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

3 Sets: (Every 2:30 Minutes)

Deadlift (No TnG, Must reset after each rep)

  • Set 1 = 5 Reps @ 65%
  • Set 2 = 5 Reps @ 75%
  • Set 3 = Max Reps @ 85%

*Percentages are based off of 90% of new calculated max.

Perform After WOD

B) 1 Set

  • Accumulate 3 Minutes Plank Hold

*Every time you break perform 15 Banded Good Mornings

Skill:

WOD:
AMRAP in 12 Minutes:

  • 20 Wall Ball
  • 20 Alternating DB Snatch
  • 200m Run
Additional:
  • Mobility

Competition

Strength/Skill:
Warm Up:

2 Sets:

  • Hollow Tuck Hold x 15-20 Seconds
  • Superman Hold x 15-20 Seconds
  • Face Pulls x 12-15
  • Banded Wall Sit x 25 Seconds

Strength:

A) 8 Sets:

Snatch

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6-8 = Build to Today’s Max (NO MORE THEN 2 MISSES)

B) 8 Sets:

Clean and Jerk

  • Set 1 = 2 @ 75%
  • Set 2 = 2 @ 77%
  • Set 3 = 2 @ 80%
  • Set 4 = 2 @ 83%
  • Set 5 = 2 @ 85%
  • Set 6-8 = Build to Today’s Max (NO MORE THEN 2 MISSES)

C) 4 Sets:

  • Pause Back Squat x 3 @0311 (Up to 60%)
  • Pause Single Arm Incline Bench Press x 6 ea. @0511
  • Single Arm DB Row x 8 ea.

Skill:

WOD:
 Optional WOD

A) 2 Sets:

  • 3 Minute Sled Drag @ Moderate Weight

Rest 2 Minutes b/t

B) 2 Sets:

  • 2 Minutes Sled Drag @ Moderate/Heavy Weight

Rest 2 minute b/t

Additional:
  • Mobility

 

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