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Thursday 141024

22
Oct

Thursday 141024

photo

Some bro love! Everyone is happy to have Adam K back at Surge and who doesn’t love Josh!

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

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
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

  • Bent Over Barbell Row x 8
  • Band Pull a Parts x 10
  • Russian Twist x 15 ea.

Skill:

WOD:
3 Rds For Time:

  • 100 Ft. Plate Push
  • 10 Burpee
  • 100 Ft. Farmers Carry (AHAP)
  • 10 Burpee
Additional:
  • 10 Minutes Mobility

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

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