New Cycle starts this week!
Week’s Preview: Week 1/4

Lincoln Park Rugy Team Training. If your team needs pre or post season training, let Defined know, we are here to help!

A.
8 Minute Quality Amrap
Single Arm waiters walk or suitcase carry X 150 ft. (right side)
Turkish Getup X 1 (right side)
Single Arm waiters walk or suitcase carry X 150 ft. x (left side)
Turkish Getup X 1 (left side)
Shoot Throughs with Pushup and Dip on Parallettes X 10 reps
– Pause briefly in bottom position of both the dip and pushup

B. 
Wendler: Week 1, Bench Press

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”

Every 2 minutes;
5×40%, 5×50%, 5×60%
5×65%, 5×75%, 85% X Max Reps, Unbroken
(Goal: 8 reps or more for week 1)


C. 
“Sprint-Core-Repeat”
Lateral Shuffle X 30 seconds
Russian Twists X 30 seconds 
Rest X 30 seconds
Bear Crawl X 60 seconds
Tuckup + Vup Combo X 60 seconds 
Rest X 60 seconds
SDHP with KB X 90 seconds
Forward sprint to back peddle X 90 seconds 
Rest X 90 seconds
Bear Crawl X 60 seconds
Tuckup + Vup Combo X 60 seconds 
Rest X 60 seconds
Lateral Shuffle X 30 seconds
Russian Twists X 30 seconds 
Rest X 30 seconds

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  • Next Foundations Session: Starting Sunday, March 8th! Email [email protected] to register! 
  • FREE Community Workout, “Lift & Learn“, Sat. March. 7th. 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 gym!