Blog

05.23.17 | Performance Fitness

Undisputed SC – Eagan – Cross-Training Skill/Practice Complete 2-3 Sets not for Time: (10 minute time cap) 2-4 Rope Climbs (legless if you’ve got it) 4-8 False Grip Ring Rows (or 2-4 Muscle Ups if you’ve got it) 30-45 seconds elevated l-sit...

05.22.17 | Fitness & Performance Fitness

Undisputed SC – Eagan – Cross-Training Strength Both Fitness & Advance Fitness will complete similar strength work… Complete 3 Rounds of: 6-8 Reps of RDL, rest 90 seconds 2-4 Turkish Get Ups each side, rest 90 seconds* Advance Fitness will do...

05.21.17 | Performance Fitness

Undisputed SC – Eagan – Cross-Training Weightlifting Six sets of 1 Hang Clean + Clean, resting as needed between sets (2ish minutes) Strength Choose 1 lower body strength movement you haven’t done in a while, most likely it’s going to be...

Saturday’s WOD

Undisputed SC – Eagan – Cross-Training Conditioning Team Up, preferably partners, but teams no larger than 3 Metcon (Time) 3 rounds for time. 30 thrusters (95/65) 50 pullups 100 pushups 100 situps 200 double...

05.19.17 | Performance Fitness

Undisputed SC – Eagan – Cross-Training Weightlifting EOMOM, you will climb the ladder until you miss twice. If you miss, you MUST move down the ladder. Sets 1-4 are doubles, everything else is for a single. LOAD TO THE LARGEST PLATE AVAILABLE! Snatch:...

05.19.17 | Fitness & Performance Fitness

Undisputed SC – Eagan – Cross-Training Strength 4 Sets of: a. Back Squat 4×6-8; rest 60 seconds b. Rear Flye 4×15-20; rest 60 seconds then… 4 sets of planks (or weighted planks) superset with 10-15 supermans Back Squat (4×6) Metcon It...

05.17.17 | Fitness & Performance Fitness

Undisputed SC – Eagan – Cross-Training Strength Take about 7 minutes to work up to first set of Shoulder Complex Performance Fitness – 6 Rounds of: 1 Push Press + 1 Push Jerk (from clean), rest 30 seconds Max Unbroken Gymnast Pull Ups (kip or...

05.16.17 | Fitness & Performance Fitness

Undisputed SC – Eagan – Cross-Training Skill/Practice We’ll spend 15 minutes practicing/developing proper mechanics for kipping. This is the mechanics for kipping pull-ups, the kip in toes to bar, etc. If you’ve got that down practice butterfly...

05.15.17 | Fitness & Performance Fitness

Undisputed SC – Eagan – Cross-Training Strength Both Fitness & Performance Fitness will complete the same strength portion Shoulder Press Set 1 – 3×50% of 1RM PR (or approximate if its been a while) Set 2 – 2×75% of 1RM...

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