Tuesday, November 26th, 2019

Week’s Preview: Week 4/4
Wednesday: Sumo Deadlift (7&8pm cancelled)
Thursday: Closed for Thanksgiving
Friday: (9am/Noon/5pm ONLY)

3 Rounds: 1 Minute On/ 15 Seconds Off
P-Bar Pushup to Shoot Through to Dip
Bent Over Plate Raise: Y, T, I Positions
Active Hang with Scap Pullups or Scap Circles

20 Minute Amrap: Teams of 2
Station 1: Row 400/300 meters
Station 2: Amrap of the following;
Bar Muscle Up X 2/1 reps
Strict Chinups X 5/3 reps
Pushups w/ Hand release X 10 reps
Goblet Curtsy Lunge X 15 reps


  • Our Last Foundations of 2019: Starting Sunday, Dec. 8th! Email Cara@defined.training to hold your spot!
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!