Wednesday, November 11th, 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.
3 Rounds: 1 minute on/ 15 seconds off; (7 minutes)

HS Hold
Reverse Plank Bridge
Hollow Crunch with PVC

B.
Tempo Overhead Squat

– Scale to Back squat or Front squat if needed, athlete’s choice
– Sets of 3s, building
– Tempo: 3 sec. negative + 1 sec. in bottom
– Every 90 sec. X 8 rounds

C.
Tabata X 8 Rounds, 20 on/ 10 off

*Rest 1 minute after every 8 rounds

Lateral Jumping Lunges
Bike for Calories
Mountain Climbers