Tuesday, April 23rd, 2019

This week is the start of our first testing phase of 2019! 

Week’s Preview: Week 1/2
Wednesday: Turkish Getup max + Fight Gone Bad
Friday: Clean & Jerk + “Synchro Partner Gymnastics Core Blast”

Every 4 months we have a 2 week window where we  test many of your core barbell lifts, Girl/Hero WODS, and baseline Defined workouts.

If you are a new athlete at Defined, use these next 2 weeks to establish and record your baseline numbers. If you have been with us for a while this is a great time to check in with your last testing results and track your progress.  

Each testing element will be a great way to gauge your current conditioning and strength! Recording your numbers for these next 2 weeks is extremely valuable to being accountable to your training and making sure you are growing and progressing in our program.

A.
Back Squat: 
-Take 20 minutes, build to a heavy 5, 3, or 1 rep max for the day! 
-Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1-1-1
– Use a spotter for all reps above 90%! 

How to Breath when Squatting?! 

B.
3 Rounds for time; (15 minute cap)
Row 500 Meters AFAP!
Rest 3 minutes, you will need it!

*Recording fastest round overall!

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th!