Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Sept. 20th
Recovery Yoga with Kristen: Coming back this Sunday, Sept. 20th. ONLY 24 spots. Bring your own mat! Sign up through Zen Planner. Free for members, $15 drop in fee for non members. First come, first serve. Please respect your fellow athletes and do not sign up for this class if you are unsure if you can make it.
A.
Pause Back Squats
– Build to a heavy 3 for the day!
– Each rep has a 1 sec pause in bottom position
– Take 15 minutes
*If you find your heavy with time left on the clock, drop down by 20% and perform drop sets of 3 at that weight.
B.
4 Rounds: 2 Minutes ON/ 2 Minutes OFF
*Run 200 meters at the top of each round then fill rest of time with the following movements for max reps/max effort:
Round 1: Single Arm Snatch, alternating sides
– Go heavy, go unbroken!
Round 2: Single Arm Thruster, Left
– Go heavy, go unbroken, choose one side only, do not alternate
Round 3: Single Arm Thruster, Right
– Go heavy, go unbroken, choose one side only, do not alternate
Round 4: Burpees over DB/KB