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Thursday 141016

16
Oct

Thursday 141016

Good looking groups of Surge ladies!

Good looking groups of Surge ladies!

Thanks to everyone that came out to the run/fundraiser last weekend. We raised $600!   Don’t forget that Barbells for Boobs is next Saturday the 25th, starting at 9am. Don’t miss out on this FUN community event!  We are still looking for raffle donations, so if you know anyone that can donate or you have something you want to pith in, please let me know!

 

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: NFT

  • Partner medball sit up toss X 20 each
  • 200-300m run (pick a distance that you an go fast)
  • Rest 1 min between sets

Skill:

WOD:
5 Sets each for Max reps each set (5 scores):

  • 45 seconds Man makers 45/30
  • Rest 30 seconds
  • 45 seconds Split Squat Switch (Lunge is unable to jump and switch)
  • Rest 30 sec
  • 45 seconds slam ball 30/20
  • Rest 1 min between sets
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: NFT

  • Partner medball sit up toss X 20 each
  • 200-300m run (pick a distance that you an go fast)
  • Rest 1 min between sets

Skill:

WOD:
5 Sets each for Max reps each set (5 scores):

  • 45 seconds Man makers 45/30
  • Rest 30 seconds
  • 45 seconds Split Squat Switch (Lunge is unable to jump and switch)
  • Rest 30 sec
  • 45 seconds slam ball 30/20
  • Rest 1 min between sets
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD
Recovery Day
A) Mobility and MaintenanceYoga 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

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