Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Jan. 31st & Feb. 14th
(8 spots in each)
A1.
12 Minute Amrap
Hip Thrust
Sets of 10s
– Building and getting comfortable with the movement and technique
– Goal is to get heavier than last week.
– Add a 1 second contraction at the top of each rep to feel the glutes and hamstrings work!
*Follow with:
Superman Back Extensions X 30 seconds.
Rest/Clean/Transition X 2 minutes
A2.
12 Minute Amrap
Strict Chinups X Submax
– Goal is at least 8 reps with every set. Scale as needed to achieve and surpass this number!
– If you dont have strict chin-ups yet, perform Chinup negatives. Start with chin above bar and lower slowly, ideally you want a 2-3 second controlled descent with each rep. Perform as many as you can while maintaining the negative tempo.
Follow with:
Single arm 1/2 Kneeling Press X 10-12 reps each side
Rest Remaining of each round!
B.
4 Rounds for time: (8 minute cap)
12/10 X Row or Bike Calories
9 X Push Jerks
6 X Box Jumps
*Barbell weight should be no more than 45% of C&J 1rm or 65% of Strict press. Something you can complete 9 reps unbroken every round!