Wednesday, April 24th, 2019

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

Week’s Preview: Week 1/2
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.
12 Minute Amrap for Quality
Turkish Getup: Find your heavy single for the day!
– Using a barbell that you can add weight to or increasing weights of DBS and KBs.
– Today is a good day to establish the heaviest and safest weight you can TG for 1 rep each side!
HOW TO: Turkish Getup, full tutorial!

B.
“Fight Gone Bad E.P.”
Three rounds of: 1 Minute of max reps @ each station, 2 minute rest
Wall-balls
Sumo Deadlift high-pulls
Box Jumps
Push-presses
Row for calories
Rest X 2 minutes

*Athletes that have performed FGB at least 3x already at Defined have the option to perform FGB heavy!

*FGB Heavy: Using up to 45% of C&J, a weight you can perform in sets of 5s.
*FGB: Using up to 30% of C&J, a weight you can keep moving with for the full minute.

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