Workouts

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Sunday HIIT Only Class 7/5/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 60sec forward/back bear crawl in box 10 Cossack Squats 10 Lunge w/rotation 20 Jumping Jacks Metcon (No Measure) 18min EMOM: 1. 8 DB Farmer hold box step over 2. 12/9 Cal Row or Bike 3. 12-15 Plate Hold V ups @20min 3…

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4th of July WOD

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min Monostructural 20 Plank Shoulder taps 10-20sec COB Hold Metcon (Time) 60/40 Cal AB **(see below) Then… 3 rounds: 16 SA Alternating DB Cluster 45-50/25-35 12 Burpee Pullups 12/12 SA DB Gorilla Row 16 Pushups (feet elevated 4-20″) Then… 60/ 40 Cal AB*30min…

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Build or HIIT 7/3/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3 rounds: 12 Jumping Jacks 15sec Squat Hold at parallel 3/3 Skaters Functional Bodybuilding 3 sets : 8-10 Spanish Squat @32X1 *Moderate-Heavy, tempo is priority **Rest 90sec Metcon (No Measure) 16min for quality: 150ft/ per arm Suitcase KB/DB carry 5/5 Goblet hold DB/KB…

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Build or HIIT 7/2/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 20sec Lateral Bear Crawl 20sec Table top Hold 20sec Straight leg situps Power Clean (8min to build a moderate) 1 Hang Power Clean + 1 Power Clean Metcon (AMRAP – Reps) 10min AMRAP: 3.6.9…. Power Clean 135/95 Adv: 155/105 DB/KB Floor…

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Build or HIIT 7/1/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m run 10 Iron Cross 10 Supinated Grip Scap Pullups 5 Strict Chin ups Metcon (Time) 1200m run (3x 400) 20 Strict Chin Ups 50 Floor wipers 800m run (2x 400) 15 Strict Chin ups 40 Floor Wipers 400m run 10 Strict Chin…

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Build or HIIT 6/30/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 20sec MTN Climbers 20sec Reverse Step Lunges 20sec Hollow Rocks Back rack reverse lunge (See Below) 12min to build moderate-heavy 5/5 reps Front foot elevated (2″) alternating legs Metcon (AMRAP – Reps) 4 sets: 20sec Hard effort AB, C2 Bike or…

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Build or HIIT 6/29/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 20 High Knees 8 No Pushup Burpee 5/5 Side Plank rotations 10 pushups 5 Squat vertical jumps Power Snatch (8min to build a moderate) 1 Hang Power Snatch + 1 Power Snatch Metcon (Time) 5 rounds: 10 American KB Swings 53/35 25 DU…

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Sunday HIIT Only Class 6/28/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 400m run Metcon (No Measure) 40 Jumping Pullups 40 Pushups 40 Situps 40 Medball Squat Cleans 40 Banded Goodmornings 40 Med Ball Russian Twist 40 Ring Rows 40 Lateral Hops over med ball 40 SA KB Push Press (20/20)30min CAP

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Grunt/Comp Class 6/27/20

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) 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 Metcon (Time) 30min: 150ft Reverse Sled Drag 180/135 10 Strict HSPU 5 Sandbag over shoulder (heavy) 150ft Sled Drag 150ft…

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Olympic Weightlifting 6/27/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Clean (5 sets to build a light snappy set) 2 Muscle Cleans + 1 Pause FS + 1 Push Jerk Power Clean + Push Jerk (EMOM x 6: 2 reps @light-moderate) Halting Clean Pull (E1:15 x 4: 2 reps @ moderate) 2″ above floor + Above…

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DORK

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m Run 10 KB Shoulder Shrugs 10 KB Highpulls 10 KB Deadlifts Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume…

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Build or HIIT 6/26/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 5/5 Double leg twisting MTN climbers 10 Yoga pushups 10 Lateral Skaters w/ floor touch 5 Squat vertical jumps Power Snatch (8min to build a moderate) 2 Hang power snatch + 1 Power Snatch Metcon (Time) E3min x 3: 10/7 Cal Monostructural Adv:…

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