Undisputed SC – Eagan – Fitness

Review

Please note, Performance Fit & Fitness will have 2 different workouts today!

00:00 – 10:00 | General Warm Up

10:00 – 20:00 | Coach’s Demo & Practice of Clean (Everyone)

20:00 – 30:00 | Coach’s Demo of Fitness Movements (Everyone)

30:00 – 45:00 | Fitness & Performance Fit as Programmed

45:00 – 60:00 | Metcon & Cool Down

Movement & Demonstrations/ Practice

Coach’s demo and class practice of clean (10 minutes)

Skill/Practice

Review of movements for fitness workout. Performance fitness will also review these movements as it’s always good!!

Fitness

Complete 4 Rounds:

20 Russian KBS

Rest 45 seconds

3-4 Wall Walks

Rest 45 seconds

8-10 Russian Step Ups (KB held in opposite hand)

Rest 45 seconds

30 second Perfect Plank

Rest 45 seconds

Performance Fitness

Take 15 Minutes to work up to a heavy clean, no misses – this is NOT a 1 rep max.

Clean (Heaviest Clean)

Metcon

This is a max capacity test… how fast can you move without slowing down. Hint, it’s 5 minutes try to work between an 8-9 on a 10 scale, it’s the fastest speed you think you can maintain without having to slowdown.

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

Rx

5 Full Cleans 135/85

10 Burpees Over the Bar

Fitness

5 KB Cluster (Clean+Thruster w/ pair of KBs)

10 Burpees