Monday, April 29th, 2019

Testing Week Preview: Week 2/2
Tuesday: Front Squat/Overhead Squat
Wednesday: Deadlift/Sumo DL + CF Benchmark WOD: “Cindy” or “Mary”
Friday: The Bear or Bull Cycle + CF Benchmark WOD: “Annie” or “Fat Annie”

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

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

A1.
Strict Shoulder Press
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 5-5-3-3-2-1-1-1
-8 Sets X 90 seconds

A2.
Push Press
-Start at 70-80% of heavy from Part A
-Build to heavy 3 or 1 rep max for the day!
-Suggested rep scheme: 3-3-2-1-1-1
-6 Sets X 90 seconds

*Recording both of your heavy sets from todays work.

B.
“Pacing”
7 Rounds:
Row for Calories: 1 minute
Burpees: 1 minute

WOD Notes: The goal for each round is to always match your calorie reps on the rower to your burpee reps on the floor. For example, if you row 10 calories in the first round you need to hit 10 burpees in the first round. Once you have established a pace you think you can maintain, you can start increasing your reps. It is also your responsibility to build in your rest to each round based on how much work you are capable of. Always match your numbers. At the end of the 7 – 2 minute rounds, add up your scores, 2 numbers, total calories and total burpees for 1 total score!

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, April 28th! *Late registration open for 1 more day!