Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up, primarily shoulders and thoracic

13:00 – 20:00 | Work up to working weight for Push Press

20:00 – 40:00 | Fitness & Oly Fitness Program

40:00 – 60:00 | Metcon

Oly-Fitness

Take 7ish minutes to work up to your working weights. Then complete 5 sets of 2-4 push presses at the same weight, resting 2 minutes between sets. Depending on space, take barbell from the clean.

Oly: Push Press (5 x 2-4)

Fitness

Complete 3 Rounds of:

6-8 Barbell Push Press

Rest 1 Minute

6-8 Single Leg RDL (weighted if possible)

Rest 1 Minute

45-60 Seconds of Double Under Practice

Rest 1 Minute

Fit: Push Press (3×6-8)

Accessory

Complete 3 rounds of:

10-12 Plate Rear Flye (slow and controlled) super set with;

10-12 Plate Lateral Raises

Metcon

Partner Up, triple up if needed. If tripled up, the partner on deck starts with KB Push Presses when the person before them starts the row.

Metcon (Time)

Rotate until each person has completed 4 Rounds

5/5 KB Push Press 50/35

10 Burpees

250m Row