Tuesday, August 13th, 2019

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

Week’s Preview: Week 1/2
Wednesday: Bench Press + 1 Mile Run
Friday: Back Squat

Every 4 months we have a 2 week window at Defined 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 to gauge your progress. 

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.
10-12 Minutes: “Double Jumps”
Find your max Broad Jump and Max Vertical Box Jump!
*Add your 2 scores together in inches to find your max total for the day!

B.
“Fight Gone Bad E.P.”
Three rounds of: 1 Minute of max reps @ each station, 2 minute rest @ the end of each round.
Wall-balls
Sumo Deadlift high-pulls
Box Jumps
Push-press
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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**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on August 18th