Tuesday, April 30th, 2019

*New Cycle Starting Monday, May 6th!

Testing Week Preview: Week 2/2
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.

A. 
Athlete’ Choice!
Front Squat or Overhead Squat
– Take 18 minutes, building to a Heavy 5, 3 or 1 rep max.
– Suggested Rep scheme: 5-5-3-3-2-2-1-1-1-1
– Keep it light and technical and stick with the 5 rep max or challenge yourself with something more heavy and choose the 3 or 1RM for the day!
– Use a spotter for all reps above 90%! 

B.
“Sprint-Core-Repeat”
30 Seconds: Shuttle Sprints
30 Seconds: Russian Twists
30 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
90 Seconds: Broad Jump
90 Seconds: Plank or Weighted Plank
90 Seconds: Rest
60 Seconds: Lateral Shuffle
60 Seconds: Superman Flutter Kicks
60 Seconds: Rest
30 Seconds: Shuttle Sprints
30 Seconds: Russian Twists
30 Seconds: Rest 

1 lap = 40 feet

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations starts Sunday, May 5th!