Surf Athletics

03/03/2026

You Don’t Hate Media Enough: NYT, WaPo Remember Ayatollah As ‘Cleric’ With ‘Easy Smile’

08/12/2022

Hello to My Strong Friends,
It is a sad day…
We are closing our

08/12/2022

WARM-UP 2 ROUNDS 10 Air Squats 5/5 Split Squats 5/5 Single Arm KB Deadlifts 10 Scap Push Ups 2 ROUNDS 5 1+½ Air Squats 5/5 Front Foot Elevated Split Squats 5/5 SA Russian KB Swings 5 Push-Up to Pike STRENGTH 3 SETS 6 Reps of 1+1/2 Back Squats* -Rest 1:30- 6/6 DB Farmer Front Foot Elevated Split Squat -Rest 1:30 b/t Sets-...

WARM-UP 2 ROUNDS 10 Air Squats 5/5 Split Squats 5/5 Single Arm KB Deadlifts 10 Scap Push Ups 2 ROUNDS 5 1+½ Air Squats 5/5 Front Foot Elevated Split Squats 5/5 SA Russian KB Swings 5 Push-Up to Pike STRENGTH 3 SETS 6 Reps of 1+1/2 Back Squats* -Rest 1:30- 6/6 DB Farmer Front Foot […]

08/11/2022

WARM-UP 3 SETS 10 Slam Ball Ground to Overhead 8 Slam Ball Step Ups 6 Scap Pull-Ups 4 Kipping Swings WOD FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 50 Toes to Bar 40 Alt. Slam Ball Step-Ups* (24/20) 500/400m Row 30 Slam Balls 25 Toes to Bar 20 Alt. Slam Ball Step-Ups 1000/800m Row POST-WORKOUT STRENGTH 2 SETS :30 1-Arm heavy DB Overhead Hold (Right) -Rest :15- 30 Alt. V-Ups -Rest :15- :30 1-Arm heavy DB Overhead Hold (Left)

WARM-UP 3 SETS 10 Slam Ball Ground to Overhead 8 Slam Ball Step Ups 6 Scap Pull-Ups 4 Kipping Swings WOD FOR TIME 1000/800m Row 60 Slam Balls (30/20)|(20/10) 50 Toes to Bar 40 Alt. Slam Ball Step-Ups* (24/20) 500/400m Row 30 Slam Balls 25 Toes to Bar 20 Alt. Slam Ball Step-Ups 1000/800m Row […]

08/10/2022

WARM-UP 7 SETS (:45 work // :15 rest) MIN 1 - EZ Bike MIN 2 - Good Mornings MIN 3 - DB Upright Rows MIN 4 - 10 Calf Raises + 10 Vertical Jumps MIN 5 - Moderate/Fast Bike MIN 6 - DB Deadlifts MIN 7 - Single Unders STRENGTH EVERY 2:00 x 6 SETS 1 High Hang Power Clean + 2 Hang Power Cleans WOD AMRAP 15 15/12 Cal Bike 15 DB Hang Power Clean (50/35)|(35/20) 60 Double Unders

WARM-UP 7 SETS (:45 work // :15 rest) MIN 1 – EZ Bike MIN 2 – Good Mornings MIN 3 – DB Upright Rows MIN 4 – 10 Calf Raises + 10 Vertical Jumps MIN 5 – Moderate/Fast Bike MIN 6 – DB Deadlifts MIN 7 – Single Unders STRENGTH EVERY 2:00 x 6 SETS […]

08/09/2022

WARM-UP 2 ROUNDS 1:00 Cardio Choice 5 Air Squats + 5 Narrow Stance Squats 5 Push-Up to Down Dog 2 ROUNDS 5 Jumping Air Squats 5/5 Moose Antlers 5 Scap Pull-Ups + 5 Kip Swings STRENGTH 3 SETS* 6 Reps of 1+1/2 Strict Press** Immediately Into... 8-12 DB Goblet Heel Elevated Narrow Stance Squats. *Start Light and Build to a Moderate Weight....

WARM-UP 2 ROUNDS 1:00 Cardio Choice 5 Air Squats + 5 Narrow Stance Squats 5 Push-Up to Down Dog 2 ROUNDS 5 Jumping Air Squats 5/5 Moose Antlers 5 Scap Pull-Ups + 5 Kip Swings STRENGTH 3 SETS* 6 Reps of 1+1/2 Strict Press** Immediately Into… 8-12 DB Goblet Heel Elevated Narrow Stance Squats. *Start...

08/08/2022

WARM-UP 200m Team Run AMRAP x 7 MINUTES 5/5 Single Arm DB Upright Row 5 Sumo Stance Good Mornings 5 Up-Downs over the Bar 5 Sumo Stance Squats 200m Team Run STRENGTH 12-10-8 Sumo Deadlift* + 20 Banded Upright Rows. *Start Moderate and Build to a Moderate-Heavy Weight. WOD EMOM 16 MIN 1 - 200m Run MIN 2 - 15 Sumo Deadlift High Pull (95/65)|(65/45) MIN 3 - Max Burpees Over The Bar MIN 4 - Rest

WARM-UP 200m Team Run AMRAP x 7 MINUTES 5/5 Single Arm DB Upright Row 5 Sumo Stance Good Mornings 5 Up-Downs over the Bar 5 Sumo Stance Squats 200m Team Run STRENGTH 12-10-8 Sumo Deadlift* + 20 Banded Upright Rows. *Start Moderate and Build to a Moderate-Heavy Weight. WOD EMOM 16 MIN 1 – 200m […...

08/04/2022

WARM-UP EMOM 6 MIN 1 - :45 Max Up Down Step Ups MIN 2 - :45 Air Squat + Broad Jumps MIN 3 - :45 Alternating Groiners STRENGTH 6 SETS* — every 3 mins 5 Back Squats @ 21X1 -Rest :30- 15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold *Build to a weight heavier than last week - Moderate to Mod-Heavy. Use a plate to elevate feet for GBU. WOD AMRAP 15 21 Up-Downs 15 Box Jumps (24/20) 9 Back Squats (135/95)|(95/65)

WARM-UP EMOM 6 MIN 1 – :45 Max Up Down Step Ups MIN 2 – :45 Air Squat + Broad Jumps MIN 3 – :45 Alternating Groiners STRENGTH 6 SETS* — every 3 mins 5 Back Squats @ 21X1 -Rest :30- 15 Feet Elevated Glute Bridge-Ups + :30 Glute Bridge Hold *Build to a weight […]

08/04/2022

WARM-UP 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK... Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WOD FOR TIME* 10-9-8-7-6 Shoulder to Overhead (135/95)|(95/65) Up-Downs Over Bar…...

WARM-UP 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. WOD F...

08/03/2022

WARM-UP 400m Team Run (or 2:00 Cardio Choice) 2 ROUNDS 4 Burpee Broad Jumps 6 Empty Barbell Upright Rows 8 Wide Stance Squats 2 ROUNDS 4 Burpee Tuck Jumps 6 Empty Barbell Clean Deadlifts 8 Narrow Stance Squats 400m Run (2:00 Cardio Choice) STRENGTH EVERY 2:00 x 6 SETS* 3 Hang Muscle Cleans + 2 Hang Power Cleans + 1 Front Squat *Clean Technique Day. WOD "THE HEAT" AMRAP 10 8 Front Squats (95/65)|(65/45) 8 Hang Power Cleans

WARM-UP 400m Team Run (or 2:00 Cardio Choice) 2 ROUNDS 4 Burpee Broad Jumps 6 Empty Barbell Upright Rows 8 Wide Stance Squats 2 ROUNDS 4 Burpee Tuck Jumps 6 Empty Barbell Clean Deadlifts 8 Narrow Stance Squats 400m Run (2:00 Cardio Choice) STRENGTH EVERY 2:00 x 6 SETS* 3 Hang Muscle Cleans + 2 […]