Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up for Squatting

13:00 – 23:00 | Work Up to Opening Set of Squats – Fitness Prgm to Practice Front Squats

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

45:00 – 60:00 | Metcon

Fitness

Complete 4 Rounds

3-5 Reps Front Squat*

Rest 1 Minute

10-12 Ring Rows

Rest 1 Minute

30-45 Second Side Planks, Each Side

Rest 1 Minute

*Scale with 8-10 Goblet Squats if BB can’t be properly front racked

Fit: Goblet Squat (4×8-10)

Oly-Fitness

Complete 4 Rounds

3-5 Front Squats

Rest 30 Seconds

10-12 KB Rows Each Side

Rest 2-3 Minutes; spend time stretching and loosening up for metcon

Front Squat (4×3-5)

Oly: KB Single Arm Row (4×10-12)

Metcon

Fitness workout is the bottom AMRAP

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Power Clean 135/95

10 Burpees

*Rx+ 155/105

10 Minute AMRAP

200m Run

10 Over the Bar Burpees