Friday, January 24th, 2020
New Cycle started this week. Week 1/4
8 Minute Running Clock: 4 Rounds;
1 Minute X Side Plank (30/30)
:45 sec X Glute Bridge (any variation)
Wendler: Week 1, Deadlift: Take 12 minutes
When working with a Wendler progression, base your percentages from what is called a “working 1RM”. You can find this number by taking your most current 1RM and multiply it by .9 which will give you 90% of your 1RM which equals your “working 1RM”.
*All percentages below are based on your “working 1RM”.
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal for Week 1: 8 reps or more)
*Record weight used and total number of reps achieved for today’s max effort set!
Partner Team WOD: 12 minutes, teams of 2
30 seconds on/ 30 seconds off X 4 Rounds:
Min 1: Row for calories
Min 2: Bear Crawl for distance
Min 3: Wallballs for reps
* Partner not working holds Double KBs in Front rack or Farmers position!
- Next Foundations Session: Starting Sunday, Feb. 2nd! Email Cara@defined.training to register your spot!
- FREE Community Workout, “Lift & Learn“, Sat. Feb. 1st. 11am-Noon. Register Here!
- Book a “No Sweat” Intro session Here to set up an in person meeting with one of our coaches and tour of the facility!