Blog

4.25.17 | Adv. Fitness

Undisputed SC – Eagan – Cross-Training Adv. Fitness Complete 4 Rounds Not for Time of: 2-3 Turkish Getups Ea. Side (as heavy as possible) Rest 60 Seconds 25 Russian KBS (use weight you used for Turkish Getups) Rest 60 Seconds Conditioning Metcon (Time) For...

04.24.17 | Fitness & Adv. Fitness

Undisputed SC – Eagan – Cross-Training Adv. Fitness Complete 3 Rounds Not for Time of: 3×4-6 (each leg) Bulgarian Split Squat Rest 60-90 seconds 3xAMAP Ring Dips Rest 60-90 seconds Adv: Bulg. Split Squat (3×4-6 ea leg (barbell)) rear foot...

Saturday’s WOD

Undisputed SC – Eagan – Cross-Training Metcon Buy In: 400m Lunge, walk along side your partner and alternate as needed. Then complete 3 rounds of: 50 wall balls 50 burpees Cash Out: 1 Mile Partner Run (Taconite and Back) Metcon (Time) 400m Lunge 3 rounds...

04.21.17 | Adv. Fitness

Undisputed SC – Eagan – Cross-Training Strength Complete 4 Rounds, Not for Time 1A: Shoulder Press 1B: Chin Ups 1C: Hollow Rocks (not recorded) Resting 45-60 seconds between movements 1A: Shoulder Press (4×6-8 (across)) 1B: Chin-Ups (4 x 1-2 reps...

04.20.17 | Fitness & Adv. Fitness

Undisputed SC – Eagan – Cross-Training Warm-up 3 Rounds at a Warm Up Pace 5 Ring Rows 10 Sit Ups 20 Double Unders (or practice of) Review If you did the workouts the last couple of days and are a little beat up, use this as a skill and mobility day....

04.19.17 | Fitness & Adv. Fitness

Undisputed SC – Eagan – Cross-Training Metcon (Time) Partial Murph 10 Rounds of: 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run (even rounds only) Mobility/Stability Spend remaining time stretching and cooling down. This is NOT...

04.18.17 | Adv. Fitness

Undisputed SC – Eagan – Cross-Training Strength Circuit Style: Complete 25, 20, 15, 10 Kettlebell Swings alternating with sets of strict pullups (10 reps) Resting 2 minutes between rounds (1 round = 1 set of swings + pullups). Rest 3-5 Minutes then...

04.17.17 | Fitness & Adv. Fitness

Undisputed SC – Eagan – Cross-Training Metcon Complete 4 Rounds of this workout. Resting for about the amount of time it took you to complete the round. Example: 4:15 = rest 4 Minutes *HINT* to make scoring easier start each round on a half or whole minute...

04.15.17 | Partner WOD Saturday

Undisputed SC – Eagan – Cross-Training Metcon Partner Up. Both of you will move through the stations. One partner works while the other rests. Score is combined reps… Metcon (3 Rounds for reps) Each station is 60 seconds, followed by 60 seconds rest...

04.14.17 | Performance

Undisputed SC – Eagan – Cross-Training Metcon 4 minutes on, 4 minutes off Metcon (AMRAP – Reps) You vs. the 4 Minute Clock 600m Run (750 Row) Max Push Ups Score Push Ups Only Metcon (AMRAP – Rounds and Reps) 4 Minute AMRAP of: 10 Split Lunge...

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