Holiday Schedule:
Wed: No 7:30pm class
Thurs: Closed, Happy Thanksgiving
Fri: Modified- 6:45am, 8am, 10:45am, Noon, 4pm & 5:10pm ONLY
Sat & Sun: No changes!
Have any friends or family that are interested in joining the Defined community!
D.M. Coach Cara for details. [email protected]
Next Foundations, Starts Dec. 6th.
A.
EMOTM X 3 Rounds;
Min 1: Barbell Push Jerk X 10 reps
– Building in weight each round, start with an empty barbell or very light weight
– Focus on timing, lockout and position vs. load
Min 2: Hanging Hold X 30 sec.
– L hold, Tuck, or alternating legs out
– Perform from under a barbell on a squat rack
Min 3: Side Plank Leg Abduction X 15 reps each side
– Perform from toes or from knees
B.
3 Position Clean
– Power or full squat are both options
– High Hang, Hang, Ground
– Building to heavy, no fail weight for the day X 12 minutes
C.
9 Minute Amrap
10 X Kipping Pullups or Kip Swings
15 X Barbell OHS
– Using an empty barbell
– Optimize to BS if needed
20 Sec. X Hollow Hold
20 Sec. X Superman Hold