Monday, March 23rd, 2020

3/23 Updates:

  • Daily Live Class: Zoom broadcast at Noon with Coach Kevin & Cara. CLICK HERE TO JOIN!
  • Mobility Wod: Thursday, 5pm on Zoom with Coach Cara.
  • Daily Wod: Posted to Website, 9pm nightly.
  • Video Demo: Posted to Defined Instagram, 9am daily.
  • Daily Challenge: Posted to the Defined Instagram, Noon daily
  • Yoga with Kristen, Sunday @ 11am.

FLATTEN THE CURVE” CHALLENGE: Day 7
Sign up for Challenge Here! 
Daily Score Submission Here!
WHEN: MARCH 17th – APRIL 7th 
WHAT:  At Home Lifestyle Challenge

Defined @ Home Workout: Day #7/22 Mandatory Quarantine;

A.
3 Rounds for Quality: 6 Minute Running Clock
Plank, Weighted Plank or Rocking Plank x 1 minute – Video
Glute Bridge X 20 reps – Video
Round 1: Wide stance – Video
Round 2: Narrow stance – Video
Round 3: Frog pumps – Video

Coaching Notes:
With a 6 minute running clock, perform the plank and Glute bridge back to back. Rest 15 seconds after each round of Glute bridges has been completed. Vary your foot position for each round. See videos for coaching cues on all movements above!

B.
5 Minute Amrap #1
Building rep scheme: 2,4,6,8,10,12, etc….
Weighted Reverse Lunge + Step up + Knee Drive – Video
*Follow each round with: 15 X Lateral Jumps over weight – Video

Rest 90 seconds

5 Minute Amrap #2
Building rep scheme: 2,4,6,8,10,12, etc….
Single Arm Power Snatch – Video
*Follow each round with: 15 sec. X Prone Flutter Kicks – Video

Rest 90 seconds

5 Minute Amrap #3
Reducing rep scheme: Start where you left off on Amrap #1 and work your way back down to 0!
Weighted Reverse Lunge with Step up + Knee Drive – Video
*Follow each round with: 15 X Lateral Jumps over weight – Video

*If you finish with time left on the clock, fill rest of time with max reps burpees over weight!

Coaching Notes:
Start with Amrap #1 with a building rep scheme. Perform 2 Weighted Lunge Stepups + 15 lateral hops over weight used. On 2nd round, complete 4 Weighted Lunge Stepups + 15 hops. Continue in this fashion building up by 2 reps every round until time runs out. Rest 90 seconds then perform Amrap #2 using same building rep scheme but with different movements. Amrap #3 is working your way back down from where you left off on Amrap #1. If you finish with time left on the clock perform max reps Burpees over weight!

Movement Optimization:

*Weighted Reverse Lunge + Step-up: Using a Db, Kb or any object you can find in the house that is challenging. This weight can be as heavy as you can maintain good form. Step-up height should put top leg at approx. 90 degrees if able.

*Single Arm Power Snatch: Using a Db, Kb or any object that you can find in the house that is challenging and mimics the same movement pattern. This weight can be as heavy as you can maintain good form.

*Prone Flutter Kicks: Keep butt squeezed, keep movement small, compact and vibrating at a high speed. See video!