Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Feb. 28th
(9 spots in each)
A.
Movement Prep; 6 minutes in partners:
Zombie Squat + Plank Shoulder Taps X 20
Cossack Squats with Medball + Medball Turkish Getup X 1 each side
Hollow Body Hold/Rock + Wall Climbs X 2 reps
B.
Wendler Front Squat (week 2)
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%
3×70%, 3×80%, 90% X Max Reps, Unbroken till failure!
C.
12 Minute Partner Amrap
Teams of 2: You go, I go!
Partner 1: Completes;
30 X Double Unders
20 X Air Squats or 10 X Pistols, alternating sides
10 X Single Arm Snatches
Partner 2: Completes;
Heavy Goblet Hold w/ KB for time it takes Partner 1 to complete 1 full round!
*Switch after every full round has been completed!