Friday, August 16th, 2019

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

Week 1 of 2

A note about our testing week: 
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.
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.
12 Minute Amrap (bodyweight conditioning)
20 sec. X Side Plank each side
10 X Abmats
10 X Pushup to Abmat
20 X Jumping Lunges

———————————————————————————————————

**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on August 18th