Workouts

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Powerlifting 1/26/20

720 Athletics – Powerlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Shoulder Press **All working sets are 90% of 1RM weight (ex; 90% 1RM x 40%= working weight). If you do not have a 1RM in the lift, then find…

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HIIT 1/26/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Cossack Squats 10 Squat Jumps 20 Scap Pushups Metcon (No Measure) 5min AMRAP: 15/10 Cal AB + 10 Burpees **rest 1min 5min AMRAP: 15/10 Cal Row + 15 Wallballs **rest 1min 5min AMRAP: 15 KB SDLHP + 10 Box Jump overs **rest…

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Olympic Weightlifting 1/25/20

Warm up on your own and be ready to go at the top of the hour! Muscle Clean  5 sets: 2 muscle cleans 2 Tall cleans 50% Squat Clean and Jerk (EMOM x 9: 2 reps 62.5%)   Clean Pull  5 sets: 1+1 @75% @0051 **first rep at tempo, second rep no tempo Back Squat…

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Grunt/Comp Class 1/25/20

  Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session Strength 15min to find 3RM: Pin Press from 3″ above chest or 3RM : 1-1/2 Front Squat Accessory 3 sets: 8-10 Copenhagen Knee tucks 10 Slider Hamstring Curls 10 High…

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BRING A FRIEND! (1/25/20)

2min monostructural 10 HR Pushups 5/5 Cossack Squats Metcon (AMRAP – Rounds and Reps) **Partner AMRAPS** 9min AMRAP: 6 DB Floor press (mod-heavy) 9 KB Russian Swings 70/53 12 Supinated Ring Rows *rest 90sec 9min AMRAP: 8 Burpee facing PVC Jump over 24/20″ 12 Band resisted situp *rest 90sec 9min AMRAP: 10 Wallballs 10/7 AB…

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Powerlifting 1/12/20

720 Athletics – Powerlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Bench Press **All working sets are 90% of 1RM weight (ex; 90% 1RM x 40%= working weight). If you do not have a 1RM in the lift, then find…

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HIIT 1/12/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Walking Lunges w/ twist 10 Jumping Air Squats 15/15 Banded Monster Walk Metcon (No Measure) 5 Sets: 20 Wallballs 18/13 Cal AB 25 Box Jump Step Downs **Rest 60sec b/t sets30min CAP

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Olympic Weightlifting 1/11/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Clean and Jerk (20min 1RM) Front Squat (20min 1RM)

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Performance 1/10/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5 Kipping Swings 5 Half or full T2B 5/5 KB/DB Half kneeling strict Press Windmill Power Snatch (E90sec x 7: 1 PS + 1 OHS @12X1) 80-85% Metcon (Time) 60 Box Step up 50 Wallballs 20/14 40 T2B 30 OHS 115/75 Adv: 135/95*18min…

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Performance 1/9/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 20 Scap Pushups 10 Wide grip scap pullups Bench Press (5 sets: 2 rep 80-85% 2sec pause-1inch from chest) *10-12min to complete Strict Pull-ups (5 Sets: 3 reps WIDE grip @10X3) *8-10min to complete Metcon (3 Rounds for reps) 3min per station (30sec…

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Powerlifting 1/9/20

720 Athletics – Powerlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Deadlift **All working sets are 90% of 1RM weight (ex; 90% 1RM x 40%= working weight). If you do not have a 1RM in the lift, then find it.…

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HIIT 1/9/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Single unders 5 Burpees 30sec Air runner Metcon (No Measure) E2MOM x 24min: 1. 8/8 Jumping Bulgarian Split Squat + 14 Atomic Plank 2. 10 DBL DB Hang Snatch + 100m Air Runner 3. 10/10 Med ball rotational throws + 15 Ring Rows

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