Friday 1.3.20


20 Calorie Row

15 Glute Bridges

10 Russian Baby Makers

1 Minute Barbell Overhead Hold

Barbell Warmup


Box Front Squats

On the Minute x 10:

2 Box Front Squats

Sets 1-2: 50% of 1RM Front Squat

Sets 3-4: 55% of 1RM Front Squat

Sets 5-7: 60% of 1RM Front Squat

Sets 8-10: 65% of 1RM Front Squat


• The goal on these Box Front Squats is speed off the box

• We’ll pause for 1 full second on the box, then fire up from our seated position

• Set the box (or plates) just below parallel


Every 3 Minutes x 5 Rounds:

21/15 Calorie Row

15 Plate Hops

5 Thrusters

*Building to a Heavy Thruster Weight

**Score will be the heaviest weight used for the set of 5 Thrusters**


• The score of today’s conditioning piece is the heaviest recorded thruster weight

• The 5 reps at the end of each round can start from the rack and are designed to be completed unbroken

• Start at a moderate weight in the first round and gradually build to a heavy set of 5