Tuesday, December 17th, 2019

Week’s Preview: Week 1/4
New Cycle starts this week!
Wednesday: Shoulder to Overhead Complex
Friday: Hang Power Clean or Hang Power Snatch

Team Defined! #morethanagym

A1.
Introduce/Practice: KB Arm Bar Stretch

A2.
Turkish Getup Complex: Perform on both sides for 2 rounds!
TGU to Situp X 5 reps
TGU To Bridge X 5 reps
TGU To Single Arm Swing X (1+10) reps

B.
In partners complete the following: Only 1 person working at a time!
Alternating every minute on the minute;
Min 0-2: Single Arm Suitcase Carry
– Spend 30 sec. each side
Min 2-4: Single Arm Overhead Carry
– Spend 30 sec. each side
– Optimize to Single Arm Front rack if needed
Min 4-6: Single Arm Front Rack Lunge
– Spend 30 sec. each side
Min 6-8: Single Arm Suitcase Carry
– Spend 30 sec. each side

C.
6 Minute Amrap
Building Rep Scheme: 2-4-6-8-10-12, etc..
Alternating DB Snatch
Alternating Toes to Bar or V-ups

Rest 2 minutes

6 Minute Amrap
Building Rep Scheme: 2-4-6-8-10-12, etc..
Alternating DB Snatch
Alternating Toes to Bar or V-ups

* Your lowest scored Amrap is recorded!

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  • Our Next Foundations Session: Starts Sunday, Jan. 5th! Email Cara@defined.training to join. 
  • Our Next Free “Lift & Learn”, Community Workout: Sat. Jan. 4th. 11am-Noon. Register here! 
  • Book a “No Sweat” Intro session Here to set up an in person meeting and tour with one of our head coaches!