Blog

03.28.17 | Fitness & Performance WOD

Undisputed SC – Eagan – Cross-Training Strength The only difference between sports & performance is loading scheme. Take 10 minutes to warm up to opening set. Tri-Set: Back Squat; rest 60 seconds KB Single Arm Row (6-8 each arm); rest 60 seconds...

03.27.17 | Fitness & Performance WOD

Undisputed SC – Eagan – Cross-Training L2: Bench Press (Heavy 10-12) Strength Level 2 (L2): After warming up, establish your heaviest sets of: 10-12; 8-10; 6-8 Level 1 (L1): After warming up, do 4 sets of 8-10 (moderately heavy) Level 2 resting about 2...

03.26.17 | Sunday Open Gym WOD (Level 2)

Undisputed SC – Eagan – Cross-Training Strength Take about 10 minutes to work up to your 1st set of 1 Snatch + 3 OHS 5 sets to complete best set of 1 Snatch + 3 OHS Snatch Complex (5×1 Complex – working up) Complex for the day – no long...

03.25.17 | Partner WOD Saturday

Undisputed SC – Eagan – Cross-Training Conditioning METCON 1: Divide up into 3 teams One person working at a time, chipper METCON 2: Divide up into pairs same gender/skill level if possible One partner works at a time BOTH complete the reps each round...

03.23.17 | Benchmark WOD – Grace

Undisputed SC – Eagan – Cross-Training Skill/Practice 20 Minutes to work on a skill movement – no barbells. Warm-up 10 Minutes for Skill Breakdown of Clean & Push Jerk 5-10 Minutes for Practice of Clean & Jerk Grace (Time) For Time: 30...

03.22.17 | Fitness & Performance WOD

Undisputed SC – Eagan – Cross-Training Strength 1A & B: KB Walking Lunges super set with Ring Rows. Resting 30 seconds between lunges and rows, 90 seconds before starting next set 2: Bent over BB Row with underhand grip 1A: KB Lunge (4×10-12 Each...

03.21.17 | Tuesday Fitness & Performance WOD

Undisputed SC – Eagan – Cross-Training Level 2 4 warm-up sets to work up to a heavy set of 4-6; rest 30 seconds then… Max set of push ups – if you have to pause for longer than 2 seconds set is over; Rest 2 Minutes L2: Back Squat (5×4-6)...

03.20.17 | Monday’s Fitness WOD

Undisputed SC – Eagan – Cross-Training Strength Level 1 will start at about 60% of your 1RM Deadlift and level 2 will start at about 70%. You will complete 3-6 reps at each weight, obviously at the lighter weights you’ll do more reps and less...

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