We’ve proven we’re stronger together. And now it’s time to share our resilience.
Know someone who’s interested in the benefits of functional strength training and conditioning but isn’t sure where to start? Invite them to our FREE, all-levels August Lift n’ Learn to understand our approach and meet our community.
This workout is for ANYONE who is interested in understanding the WHY behind training, eager to learn something new, looking for a training community, and/or isn’t seeing results from their current training program.
How does it work? By signing up for this class you are promising to “bring someone new” to the gym. Someone who is interested in learning about Defined and how we train and possibly joining a future “Foundations” program. Your friend does not need to sign up, you can sign up and that reserves your spot and your friends spot.
Questions? Email [email protected]
Register you and your friend here!
(Only 1 pair of spots left)
See you soon. And don’t forget, you can earn $50 off your September membership when your friend joins Defined or our Foundations program, beginning 8/23. They sign up, you get a discount, and your friend gets fit!
A.
Hang Snatch High Pull + Hang Power Snatch
– (2+2), building for 8-10 minutes
– This is week 2/4 building on this power and speed Weightlifting movement.
B.
Every 2 minutes X 4 Rounds; (8 minutes)
Min 1: Hang Power Snatch X 3-5 reps
– Using working weight from Part A.
Min 2: Overhead Squat, Zombie Squat or Front Squat X 30 sec.
– Choose a variation that challenges you and allows you to hold onto the bar for 30 seconds.
– Using working weight from Part A.
C.
“Trunk/Core Blast”
3 Rounds; 40 on/ 20 off (12 minutes)
Min 1: Seated Dual Leg Liftovers or Crunch Toe touches
– Choose the option that works best for you!
Min 2: Superman Extension with flutter kicks
Min 3: Side Plank Hip Raises, Left
Min 4: Side Plank Hip Raises, Right
*Optimize to 30 on/ 30 off as a way to control the volume, time under tension and work/rest recovery.