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Wednesday, January 7, 2015

6
Jan

Wednesday, January 7, 2015

Unfortunately Nate Gonzales’s vacation time is over and he had to head back to work in Australia.  However, before he left he sent us this message and wanted us to pass it on to the rest of the Surge Family.  Thank you Nate it was a blast having you back for the time that you were here.  We all will miss you, but are looking forward to when you’re able to come back again.

If you could pass this on to your Surge Family members I would appreciate it.

Courtney and Brandon,
I just wanted to say thank you to both of you and all of your Surge family members for everything over the past 6 weeks. It’s a great feeling to come back home after 3 yrs away and being treated and welcomed as one of your family members. To all the new friends I was able to make I look forward to seeing everyone of you again in the future. Take care and see you soon.

Nate

Essentials

Strength/Skill:
Warm Up:2 Sets:

  • Banded Star Drill (Upper/Lower Body) x 6 ea.

Strength:

3 Sets: (Perform After WOD)

  • Front Rack DB/KB Walking Lunge x 8 ea
  • Reverse Grip Bent Over Barbell Row x 8
  • Wt. Isometric Hip Ext. on GHD x 15-20 Seconds (Have a partner place weight on lumbar, hold at top position.

Skill:

WOD:
“Team Ghost”

In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

2 Sets:

  • Banded Star Drill (Upper/Lower Body) x 6 ea.

Strength:

 

3 Sets: (Perform After WOD)

  • Front Rack DB/KB Walking Lunge x 8 ea
  • Reverse Grip Bent Over Barbell Row x 8
  • Wt. Isometric Hip Ext. on GHD x 15-20 Seconds (Have a partner place weight on lumbar, hold at top position.

Skill:

WOD:
“Team Ghost”

In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:2 Sets:

  • Banded Star Drill (Upper/Lower Body) x 6 ea.

Strength:

(Perform After WOD)

A) 9 Sets: (EMOM)

  • 2 Clean + Jerk @ 80-85%

B) 3 Sets: (Every 2 Minutes)

  • Front Squat x 3 @85%

Skill:

WOD:
“Team Ghost”

In Teams of 4 Complete 6 Rds For Reps:

  • 1 Minute Row for Calorie
  • 1 Minute Burpee
  • 1 Minute Double Unders
  • 1 Minute Rest
Additional:
Tabata Mash-up of: (8 rounds of :20 on, :10 off)

  • Hollow holds and Push-up Plank.

This is a 8-minute set. Hold the hollow hold for :20, rest for :10, then hold the top of a push up for :20, and rest for :10. This is one round. Complete 8 rounds total.

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