Monday, November 9th, 2020

“Strength Accelerated”
Sat. Nov. 21st 2-5pm
Strength Accelerated is for athletes new to our community who have limited experience with Back Squats, Deadlifts, and Pressing variations. 
This workshop also benefits anyone wanting to join our Foundations program who has scheduling conflicts with our current program. 
Click here for details!

Have any friends or family that are interested in joining the Defined community! 
D.M. Coach Cara for details. Cara@defined.training

Next Foundations, Starts November 15th & Dec. 6th.

A.
Hang Squat Clean Thruster
– Build to heavy single for the day
– Take 12 minutes

B.
Every 2 Minutes X 3 Rounds;
(6 minutes)
Bent Over Row X 10-12 reps
– Using supinated grip
*Follow each round with Hanging Hold X 30 sec.
– Tuck, “L” or hollow
Rest Remaining

C.
For time: Baseline Workout:
(12 minute cap)
“Jackie”
1000 X meter Row
50 X Thrusters
– Using an empty barbell or pvc
30 X Pullups, any style