FRIDAY 12-6-19


5:30 PM class cancelled for today. Thank you, also don’t forget it’s the Lights on Rice street parade. Have fun be safe.


2 Rounds:

1 Minute Spidermans

1 Minute Cossack Squats

1 Minute Alternating Box Step-ups

1 Minute Walkouts

1 Minute Air Squats


3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold


Take 4-6 Sets to Build to Opening 60%

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat


3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

• Switching up the tempos and percentages over last weeks ‘On the Minute’ Tempo Front Squat Work

* Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand

* This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand

* Last Weeks Percentages: 63-67-71%

* This Weeks Percentages: 60-64-68%

• This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today

Partner WOD 20 min AMRAP

100 m run, 1 burpee box jump

100 m run,2 burpee box jump

100 m run, 3 burpee box jump

100 m run, 4 burpee box jump



Partner A does 1 round partner B does 1 round before moving on to the round of 2 burpee box jumps, each does a round of 100 m run + 3 BBJ BEFORE MOVING ON TO 4…. etc for 20 min

Score is the reps of burpee box jump combined. Example if both completed round of 5 BBJ THE SCORE is 10.


Rest the amount of time it takes you on 1 round

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