Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

Monday

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 90s) Set 1: 9 Reps @ 50% Set 2: 7 Reps @ 55% Set 3 : 5 Reps @ 60% Set 4: 4 Reps @ 65% Set 5: 3 Reps @ 70% Set 6: 2 Reps @ 75% Set 7: 1 Rep @…

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Sunday Funday

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) A) 3 rounds for time: 800m Run 20 Alt DB Snatches (50/35lb)- 20 DB Goblet Squats 20 Burpees to 6″ target B) Coaches choice of Core work

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Metcon

720 Athletics – Sport or Performance 400 m Run 50 Deadlifts (95#/65#) 40 Box Jumps (24/20″) 30 Pushups 20 Front Squats (95#/65#) 10 Shoulder to Overhead (95#/65#) 50 Sit Ups 40 Burpee Pull Ups 30 Hang Power Cleans (95#/65#) 20 Back Rack Lunges (95#/65#) 10 Hand Release Pushups 400 m Run View Public Whiteboard Metcon…

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Saturday Comp Class

720 Athletics – Competitors Class View Public Whiteboard

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TGIF

720 Athletics – Sport or Performance View Public Whiteboard Strength 15 Minute EMOM: 1: 30-40s HS Walk/HS Shoulder taps/Plank Shoulder taps 2: 10 DB Seated Press 3: 30s Free Standing Tripod Hold Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-upsTime Cap: 9 Minutes Metcon (Time) Diane (Scaled) 21-15-9 Deadlifts (135/95)(2×45/2×25) Push-UpsTime Cap: 9 Minutes

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Accessory Thursday

720 Athletics – Sport or Performance View Public Whiteboard Metcon (No Measure) A) 4 Rounds: 8/8 DB Bulgarian Split Squats 8/8 Single leg RDL 10/10 Single leg Glute Bridges 10 DB Cossack Squats with 3s pause at the botom B) 4 Rounds: 15 hollow rocks 30 sec hollow rock hold 30 sec superman 15 V…

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Double Under Wednesday

720 Athletics – Sport or Performance View Public Whiteboard Double-Unders (10 Minutes of Practice) – Singles – High Singles – Penguin Jumps – Timing (single single double) – DU Attempts/Double Unders Annie (Time) 50-40-30-20-10 Double-unders Sit-upsTime Cap: 13 Minutes Metcon (Time) Annie with Singles 100-80-60-40-20 Single Unders 50-40-30-20-10 Sit-UpsTime Cap: 13 Minutes

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Cardio Tuesday

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) Partner WOD: 120 Box Jumps (S: 24/20, P: 20/16) 400m Run 100 Wall Balls (S: 20/14, P: 14/10) 400m Run 80 DB Snatches (S: 50/35, P: 35/25) 400m Run 60 Box Jumps 400m Run 40 Wall Balls 400m Run 20 DB Snatches (50/35) 400m…

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Bench Day

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (15 Minutes) Build to a heavy triple – After each set perform max reps bent over barbell/db row Metcon (3 Rounds for reps) 3 sets: AMRAP 3 Minutes 10 Deadlifts (135/95) 8 Push Ups 6 Hang Power Cleans 4 Push PressRest 2 Minutes after…

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Perform on Sunday

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) A) For time: 70 wallballs Run 1 mile 70 wallballs. Time Cap: 16 minutes cap -Rest- At minute 22 B) 150 double unders (250 Singles) Run 800m 150 double unders (250 Singles) Time Cap: 12 Minutes

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Comp Class

720 Athletics – Competitors Class View Public Whiteboard Metcon (No Measure) A) 30 Min EMOM: 15/10 Calories Row 20 Wall Balls 15/10 Cal Bike 20 AKb Swings (53/35) 1 rnd of Db DT (2×50/2×35) Rest B) At 40:00 Partner Wod 500 Double Under 80 Burpee Box Jump Overs 30 Squat Cleans (155/105) 80 DB Box…

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Christmas in July

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 1 Curtis P 2 Burpees Over the Bar 3 Front Squat 4 Plate Kneeling to Standing (45/25) 5 Supinated Grip Bent Over Row 6 Barbell Rollout 7 Deadlift 8 Offset Pushup 9 Plate Sit-up 10 Alpine Climber 11 Plate Ground to Overhead 12 Reverse…

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