Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Oct. 18th (last day for late registration)
A.
3 Rounds: 1 minute on/ 15 sec. off;
Zercher Split Squat
– Spend 30 seconds each side, moving slow
Inverted Bodyweight Row from a high rack position
– Row to Hold
Side Plank Starfish
– Perform from a short or long position
– Spend 30 second each side
B1.
Back Squat: Speed Sets (week 2)
– Build to approx. 60%+ of Back squat 1rm
– Add 5 to 10lbs from week 1
– 5 Sets, building, every 90 sec.
– Perform 4 reps for each warmup set
– Take no more than 2 sec. per squat, 8 seconds total
– Take each rep to parallel if able
B2.
Working Sets X 4: Every 2 minutes; (8 minutes)
Back Squat, speed sets X 6 reps
– Using working weight from part B1.
– Partners count for each other.
– Take 12 sec. or less to perform 6 reps, lower weight if you miss the time cutoff for any set.
C.
3 Rounds for time; (8 minute cap)
21 Cal X Row
15 X Russian KB Swing
– heavy
9 X Burpee over Rower