Friday, March 27th, 2020
- Daily Live Class: Zoom broadcast at Noon with Coach Kevin & Cara. CLICK HERE TO JOIN!
- *NEW ClASS: 9AM TEAM WOD, TOMORROW! JOIN US HERE!
- Daily Wod: Posted to Website, 9pm nightly.
- Video Demo: Posted to Defined Instagram, 9am daily.
- Daily Challenge: Posted to Instagram + Website, Noon daily.
- Yoga with Kristen, This Sunday @ 11am.
“FLATTEN THE CURVE” CHALLENGE: Day 11
Daily Score Submission Here!
WHEN: MARCH 17th – APRIL 7th
WHAT: At Home Lifestyle Challenge
Today’s Daily Challenge:
It doesn’t take much to make someone’s day! Today’s challenge is to spread some happiness, in the smallest way.
In a time of distancing, we don’t need to feel disconnected. When we serve others we learn how good it feels to connect and that we add so much value to one another’s lives.
We’re in it together!
Defined @ Home Workout: Day #11/22 Mandatory Quarantine;
Strength Session: “The Buildup” (5 Minutes)
Bulgarian Split Squat – Video
– Building over 3 sets to the heaviest weight you can find in your house for a set of 12 reps per leg.
See video for coaching cues!
– Hold Options: Front rack, side carry and goblet, pick what works for you!
– Bench Height: Choose a height for your back leg to rest on that is just below your knee cap!
3 Working Sets: Perform every 2.5 minutes; (8 minutes)
Bulgarian Split Squat X 12 each leg at working weight
*Follow each set with: Single Arm Renegade Rows X 1 minute – Video
– Spend 30 seconds each side
For 3 sets, complete both stations every 2.5 minutes. Rest remaining time of each round to recover.
*Single Arm Renegade Row: Using a Db, Kb or any object that you can find in the house that is challenging and mimics the same movement pattern. This can also be performed with no weight and still be challenging.
Strength Circuit: “REP-HOLD-REST”
4 Rounds (20 minutes)
EMOTM: Perform 30 sec reps + 15 sec static hold + 15 sec rest
Min 1: Chair/Bench Dips + Hold in bottom or top – Video
Min 2: Db/Kb or Banded Bicep Curl + Static hold at 90 – Video
Min 3: Plate Front Raise + Static hold at shoulder level – Video
Min 4: Bent Over Flys + Standing static lateral hold – Video
Min 5: Lateral Jumping Lunges + Static hold in lunge – Video
Every minute on the minute perform max reps for 30 seconds, then perform your static hold for 15 seconds, then rest 15 seconds before transitioning to the next station.
*Chair/Bench Dips: Using a chair, bench, couch, side of your bed, counter, etc.. See video for suggestions on how to perform this.
*Bicep Curl: Using a Db, Kb, band, plate or any object that you can find in the house that is challenging and mimics the same movement pattern. The weight should feel moderate. See video for movement cues!
*Front Raise: Using a plate, book or any object that you can find in the house that is challenging and mimics the same movement pattern. The weight should feel light to moderate. See video for movement cues!
*Bent Over Flys: Using a pair of soup cans, books, bottles, grocery bags or any object that you can find in the house that is challenging and mimics the same movement pattern. The weight should feel light to moderate. See video for movement cues!
*Lateral Jumping Lunges: This can be jumping laterally, regular jumping lunges, lunges in place or static split squats. Choose an optimization that works for your current conditioning.