Monday, November 16th, 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.

A1.
Bench Press

– Building in sets of 8s
– Take 6 sets, every 90 seconds
*Follow each set with: Band Pull aparts X 10-15 reps

Break-Switch-Clean X 2 minutes

A2.
9 Minute Amrap

Bent Over Barbell Row
– Building in sets of 8s
*Follow each set with: Kipping Practice X 30 seconds
– Focusing on hitting the superman/hollow positions as seen in video
– Accumulated time, small manageable sets
L1: Kip Swing
L2: Kipping Pullups
L3: Kipping Chest to Bar

C.
9 Minute Strength Based Amrap

Walking Plate Pushups X 10 reps
OH Reverse Plate Lunge X 15 reps
Superman Flutter Kicks X 30 seconds