Wednesday, November 18th, 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 Dec. 6th.

A1.
EMOTM X 3 Rounds:

Min 1: Wall Climbs X 40 seconds
Rest 20 seconds
Min 2: Flexed Arm Hang X 20 seconds
– Optimize up to “L” or tuck
Rest 40 seconds

Break-Switch-Clean X 2 minutes

A2.
EMOTM X 3 Rounds:
Min 1: Barbell Bicep Curls X 40 seconds
Rest 20 seconds
Min 2: Row/Bike Sprint @ 100% effort X 20 seconds
Rest 40 seconds

B.
5 Minutes On/ 2 Minutes Off

Row/Bike X 10 Calories
– Spend no more than 30 seconds
Single Arm Shoulder to Overhead with KB/DB X 10 reps each side
– Ideally unbroken

5 Minutes On/ 2 Minutes Off
Row/Bike X 10 Calories
– Spend no more than 30 seconds
Russian Swings X 20 reps
– heavy and unbroken

5 Minutes On/ 2 Minutes Off
Row/Bike X 10 Calories
– Spend no more than 30 seconds
Split Stance Plate Chops X 10 reps each side
– Perform from low to high