Let’s start off 2020 with a check list for our fitness Goals.

What do you want to improve?

Why or what are your reasons?

How will you attain or do it?

Use the SMART rule when doing making your goals.


M- measurable


R- realistic


Now that it’s a New Year and your motivated to kick off 2020 with everything you got. Remember commitment is just as important as a reason to start what ever it may be.

So let’s get to it and give our 💯 %

Happy NEW YEAR 🥳

Warm up

3 Sets

200 m run

15 Glute Bridges

10 Russian Baby Makers

1 Minute Barbell Overhead Hold

Warm up Prep

Take 4-6 Sets to Build to Opening 50%

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

• Perform 2 reps every minute on the minute for 10 minutes (20 reps total)

• These percentages are based on your 1RM Front Squat:



10 Burpees

20 Russian Kettlebell Swings (53/35)

200 Meter Run

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