Undisputed SC – Eagan – Fitness

Warm-up

General Fitness & Adv. Fitness have similar workouts today

00:00 – 05:00 | WOD Talk

05:00 – 15:00 | General Warm Up (Shoulders & Lats/Thoracic)

15:00 – 25:00 | Work up to opening set

25:00 – 45:00 | Fitness & Adv. Fit Program

45:00 – 60:00| Metcon

Adv. Fitness

10 Minutes to Establish 2RM; then reduce 10-15% for working sets

Complete 6 Sets of:

2 Shoulder Press (Strict)

Rest 2 Minutes

Shoulder Press (2RM)

Shoulder Press (Less 10-15% for 6×2 )

Fitness

Complete 3 Rounds of:

3-5 Pull Ups

Rest 60 Seconds

30sec Side Planks (each side)

Rest 60 Seconds

60sec Double Under Practice

Rest 60 Seconds

(no stats recording)

Metcon

Metcon (AMRAP – Rounds and Reps)

Adv. Fitness (Rx)

8 Minute AMRAP

10 Pull Ups

10 Thrusters 95/65

30 Double Unders

Fitness

10/10 KB Push Press

10 Prisoner Squat Jumps