Monday, December 14th, 2020

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 Jan. 3rd!

A.
12 Minute Amrap

Box Jump to Bar Muscle Up tech work:
– Using a box for assistance, choose a height that allows you to comfortably and safely practice the kip under the bar while landing on top with control. Lower height makes it harder, taller box makes it easier. Us an overhand grip, practice the kip, stick the support hold for 5-10 seconds at the top between each rep!
* Follow each set with:
Banded pull aparts X 20-30 reps
Reverse Plank Bridge X 30-40 seconds
Rest as needed between movements!

Rest X 2 minutes/ Transition/ Clean

B.
Wendler Bench Press (week 1)


When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”

Every 2 minutes;
5×40%, 5×50%, 5×60%
5×65%, 5×75%, 85% X Max Reps, Unbroken till failure!

C.
2 Rounds for time: (8 Minute cap)

75 X Double unders
50 X Air Squats
25 X Vups
* Finish rest of round with wall sit!