Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts March 21st & April 11th!
(9 spots in each)
EMOTM X 5 Rounds;
Sotts Press X 5 reps
– Perform from back rack with snatch grip or front rack with clean grip.
– Make sure to have heels glued to floor, chest up and elbows down while performing this lift!
– Increase weight each round in small increments starting from an empty barbell.
Every 3 minutes X 3 Rounds;
Strict press from standing X 6-8 reps
– Using a weight that is heavy as possible to complete suggested rep scheme
– Ideally weight stays the same for each set
*Follow each set with Bent Over Row to External Rotations X 10-12 reps
– Using no weight or 5lb plates in each hand
Rest 1 minute
4 Rounds: Spend 50 seconds on/ 10 seconds off
Min 1: Max reps Chest to Bar Pullups
Min 2: Max reps Double Unders
Min 3: Max reps Barbell OHS
Min 4: Rest