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 7th & 28th.
(9 spots in each)
A.
6 Minute Amrap for Quality;
Renegade Row X 5 each side
Cossack Squats X 10 reps, alternating
Turkish Getup X 1 each side
– Use the same KB weight for all movements!
– Move slow, move for quality!
B.
Wendler Front Squat (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!
C.
For time: (14 minute cap)
50-40-30-20-10 reps: Double Unders
* Follow each round with 20 X Abmats
then…
10-20-30-40-50 reps: Double Unders
* Follow each round with 20 X Russian Swings