Monday, September 30th, 2019

New Cycle starts this week.
Week’s Preview: Week 1/4
Tuesday: Speed Squats
Wednesday: Pullup development, Speed Bench + Strength circuit
Friday: Rope Climb Tech + Partner run wod: “Hang in there”

2020 Defined Intramural Registration open till Wednesday!

A.
2-Position Clean + Split Jerk: (1+1+1)
OR
2-Position Snatch + Snatch Balance: (1+1+1)
– 2 Position: Ground + Hang
– Power or Squat
– Take 10 minutes building to a working weight
– Choose a lift you want to focus on for the next 4 weeks.  

B.
E.M.O.T.M. X 9 Minutes (3 Rounds)
Min 1: (1+1+2), using working weight from Part A
Min 2: RDL X 40 seconds
– 2 seconds down, 1 second up
– Clean or Snatch grip
Min 3: Pullup Strength Accessory X 10-12 reps
– Options will be presented in class based on your current level of strength

C.
For time: (10 minute cap)
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to Bar, toes to post or V-ups
Sumo Deadlift with KB, heavy
Burpees to a plate (45lbs)  

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Next October Foundations: Starting Sunday, October 6th. Limited Registration available! Email Cara@defined.training to hold your spot!

Next Free Community Workout: Lift & Learn Registration 10/5