Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up for Back Squat

13:00 – 23:00 | Work up to opening weight for Back Squat

23:00 – 45:00 | Fitness & Oly Fit Program

45:00 – 60:00 | Metcon

Fitness

Complete 4 Rounds of:

6-8 Back Squats

Rest 1 Minute

8-10 Single Leg Hip Raises

Rest 1 Minute

8-10 Plate Lateral Raises

Rest 1 Minute

Fit: Back Squat (4×6-8)

Oly-Fitness

Waveload Back Squat

Set 1: 6 Reps

Set 2: 3 Reps

Set 3: 6 Reps (heavier than original set of 6)

Set 4: 3 Reps (heavier than original set of 3)

*rest 2-3 minutes between 1st 4 sets; rest only 1-2 minutes on last down set

Set 5: 12 Reps (drop to 50-60% of weight from last set

Oly: Back Squat (1×3)

Metcon

Must rest 10 seconds between each round

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Oly Fit: (Rx)

3 Ground to Overhead 135/95 (Rx+ 155/115)

6 Toes to Bar

Fitness

10 Rounds or 12 minute time cap

10 Russian KBS

10 Laying Leg Raises