Undisputed SC – Eagan – Fitness

Warm-up

Monday’s are typically our hardest day of the week… But this week, we’ll kick it off a little differently.

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up

13:00 – 25:00 | Movement Demonstrations

25:00 – 45:00 | Fitness & Oly Fitness Program

45:00 – 60:00 | Metcon

Fitness

Complete 3 Rounds, resting about 1 minute between movements:

60 seconds Double-Under Practice

30-60 seconds Upside Down work (Wall Walks, Handstand Holds, HSPU, Negatives, etc.)

6-8 KB Snatches Per Arm

Oly-Fitness

Complete 3 Rounds, resting about 1 minute between movements:

25-30 Double Unders

5-10 Handstand Push Ups

6-8 KB Snatches Per Arm

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

5 Strict Pull-Ups

10 Wall Balls 20/14# to 10/9′

15 Push-Ups

Rx+

5 Strict Chest to Bar Pull-Ups

10 Wall Ball 20/14# to 10/9′

15 Ring Dips