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. 3rd!
HOLIDAY SCHEDULE CHANGES:
Thursday 12/31 // 6:45am // 8am // 10:45am // Noon (ONLY)
Friday 1/1 // CLOSED
Saturday 1/2 // 9:10AM / 10:20AM / 11:30AM (ONLY)
Sunday Normal Schedule
A.
EMOTM X 3 Rounds (12 minutes)
Min 1: 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!
Min 2: Prone Swimmers
Min 3: HS Hold
Min 4: Rest
Rest X 2 minutes/ Transition/ Clean
A2.
Wendler Bench Press (week 3)
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%
5×75%, 3×85%, 95% X Max Reps, Unbroken till failure!
(leave one in the tank)
B.
For time: (7 minute cap)
21 X Bar over burpees
21 X Power Cleans
21 X Bar over burpees
*Barbell weight should be 50% or less of C&J 1rm. Something you can cycle sets of 5s together every time!