Undisputed SC – Eagan – Fitness

Warm-up

Both Programs Will Have Similar Programs Today

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up; primarily hips for lunges

13:00 – 40:00 | All Levels Program

40:00 – 60:00 | Metcon – Interval Style

Strength

3×10/10 (20 steps) Walking Lunges – Carrying a Pair of KBs

Rest 1-2 Minutes Between Sets

*Fitness Scale with Appropriate Weight and/or Reps

KB Lunge (3×10/10 (20))

Accessory

3×8-10 Elevated KB Suitcase Deadlifts Each Side

Rest 1 Minute Between Sets

Suitcase Deadlift (3×8-10 ea side)

Skill/Practice

Spend about 10 Minutes Working on a Skill Movements that does NOT include the barbell or climbing ropes.

Movements can include, double unders, muscle ups, pull ups, pistol squats, handstands, etc.

Interval Training

Rest 2 Minutes Between Rounds… score is minus the 4 minutes of rest

Metcon (Time)

Complete 3 Rounds for Time

25 Wall Balls 20/14 to 10/9′

400m Run or 500m Row (10 setting)