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)
A.
Barbell Cycling: Hang Power Snatch;
– 3.3.3, resting 10 seconds between each set of 3
– Building in weight after every set of 9 reps
– Take 12 minutes
B.
4 Rounds: EMOTM (11 minutes)
Min 1: RDL, snatch or clean grip
– Using heavy from Part A
– Working no more than 45 seconds of each round
Min 2: Single Arm KB Crunch
– Spend 30 seconds each side
Min 3: Rest
C.
8 Minute Amrap
3,3, 6,6, 9,9 12,12, etc…
Building rep scheme;
Power Snatch, light
Burpee over the bar
*Completing 3 reps of each is 1 round, 6 reps of each is 2 rounds, etc..