Workouts

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Sunday 04/18/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 15 Min Partner Amrap (I go you go for full round) 7 Burpees 6 Cal Bike 3 DB Hang Clean & Jerk – right arm (45/25) 3 DB Hang Clean & Jerk – left arm Rest 2 Minutes then Repeat AmrapScore:…

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Grunt Class 04/17/2021

720 Athletics – Grunt/Competitors Class View Public Whiteboard Deadlift (at 0:00) Find a heavy 5 for the day Touch and go reps Metcon (AMRAP – Reps) At 20:00 B: 5 rounds, go every 5 minutes 800m run Max rep thrusters Rx (135/95) Open (95/65)Goal 100+ thrusters Metcon (Time) At 52:00 C: For Time: 30/22 Cal…

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Olympic Weightlifting 04/17/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) Specific Warm Up: 8 Sets: Strict Press + Push Press + Push Jerk + Split Jerk (empty barbell) Split Jerk (Every 90S) Pause Split Jerks: 8 sets – 3 reps: 3s pause in the dip + 3s pause in the catch Start at 50%…

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Saturday 04/17/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 1 Round 50 Air Squats 40 Pushups 30 Walking Lunges 20 Burpees 10 Pull-ups 1 Mile Run/2000m Row 10 Pull-ups 20 Burpees 30 Walking Lunges 40 Pushups 50 Air Squats 800m Run/1000m RowTime Cap = 40 minutes

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Friday 04/16/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10 Banded Pass Throughs 10 Banded Pull Apart – chest 16 Alt Banded Pull Apart – Diagonal across chest 10 Banded Pull Apart – Overhead 10 Lunges 10 Jumping Lunges Split Jerk (Every 90s) – 2 sets x 2 reps @ 65% 1RM…

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Thursday 04/15/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10 Heel Raises + 10 with 2s pause 60s Rope Jumps 10 Air Squats 5 Jumping Air Squats Clean (Every 90s) Hang Clean + Clean + Hang Clean + Clean 3 Sets @ 70% 3 Sets @ 75% Metcon (Time) 21 Hang Power…

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Wednesday 04/14/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 1 Minute Cardio -then- 2 Rounds 10 Banded Good Mornings 12 Banded Side steps each way Deadlift (8 Min EMOM) 6 Deadlifts @ 60-70% Metcon (Time) 3 Rounds 15 Deadlifts (225/155) 15 Wall Balls (20/14) 15/12 Cal Row/Bike 15 Handstand Push-UpsTime Cap: 15…

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Tuesday 04/13/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m Run 10 PVC Pass Through 5/5 Around the Worlds 5 PVC Behind the neck Presses 5 PVC OH Squats Snatch (Every 90s) High Hang Snatch (Hips) Hang Snatch (Knees) Snatch (Floor) 3 sets @ 65% 2 sets @ 70% 2 sets @…

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Monday 04/12/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10/10 Hip Circles 5 Toe Touches 10 Reverse Lunges 5 Air Squats 10 Jumping Lunges 5 Jumping Air Squats Front Squat (Every 2 Minutes) 5 sets x 5 reps @ 75-80% 1 RM Front squat Metcon (Time) 2 Rounds 200m run 30 Thrusters…

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Sunday 04/11/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) For time: 3 Sets: 500m Row/1000m Bike 30 Jumping Air Squats 15 Ring Rows (Body as low as possible) -Rest 3 minutes- For time: 3 Sets: 15 American KBS 25 Goblet Squats (53/35) 400m RunTime Cap: 40 minute

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Saturday 04/10/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) Barbell Warm Up 8 sets: High Pull + High hang PS + OHS + Hang Snatch Muscle Snatch (6 minutes for heavy double) Focus on Extension, big pull and quick punch Snatch Balance (Every 2 minutes) 6 Sets x 5 reps – start at…

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Grunt Class 04/10/2021

720 Athletics – Grunt/Competitors Class View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 60 Min AMRAP: 8 x 25ft. Low Sled Push on Rubber 45/25 300m Run 30 Single DB Box Step-Ups 24″/20″ 50/35 300m Run 100/100m Single DB OH Carry 300m Run 20 Strict Tarzan Pull-Ups 300m Run 50 Push-Ups 300m Run 50…

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