Workouts

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Build or HIIT – Upper Body Strength + Anaerobic Training

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP 5 Pushups 5 Air Squats 5 Band Bent over Row Bench Press WU: 8x 55% WU: 6x 75% A1: Working Sets: 4×2 @85% w/4 sec negative A2: 4 x 3/3leg Forward Lunge Chest Throw w/MB (4-8#) *goal is to be super…

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Build or HIIT 12/1/20- Power + Aerobic Intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 10 MTN Climbers 5 Vertical Jumps Power Clean WU: 5 x 50% WU: 3x 60% Working Sets: EMOM x 8 @75%: 1.1.1 (Dynamic Effort) Metcon (AMRAP – Rounds and Reps) 7min AMRAP x 2 sets: 10 BBJO 24/20″ 10 Burpee Gorilla…

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Build or HIIT 11/30/20- Lower Body Strength + LB Hypertrophy + Compound Finisher

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 15sec Duck Walk forward/reverse 10 Banded GM Back Squat (12min to complete) WU: 8x 55% WU: 5x 75% A1: Working Sets: 4×2 85% with 4 sec neg w/ a really fast concentric (explode out of the squat as fast as possible)…

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Sunday HIIT Only Class 11/29/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 1min mono of choice 10 Box jump step downs 10 scorpions 10 iron cross Metcon (No Measure) A. EMOM x 7min: 8 Renegade Row w/ rotation + Max Burpees until 40sec @9min into B B. E2min x 4 sets: 15 Box Jump…

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Grunt/Comp Class 11/28/20

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) Show up 20-30min early. Warm up on your own and be ready to go at 7 for the coach to go over the session Push Press (10min to build: 2 PP + 2 Push Jerks) Metcon (Time) 90sec AMRAP (30sec rest b/t stations) x…

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Saturday WOD 11/28/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 5 Air Squats 5/5 Cossack Squat 5 Yoga Pushups 15 Lateral hops over line Metcon (Time) A. 8min AMRAP: 5 KB DL 53/35 5 RKBS 5 AKBS 5/5 SA KB Push Press *20 Burpee penalty every time set the KB down…

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Olympic Weightlifting 11/28/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Clean (4 sets to build a moderate set) 1 mid thigh MC + 1 Low Hang (below knee) MC + 2 Front Squat @33X1 + Push jerk after each FS Squat Clean and Jerk (E90sec x 6: 1 Clean Pull + 1 Low hang SC&J) *Build…

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Build or HIIT 11/27/20- Power + Lactate Threshold Training

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 3 Yoga Pushups 4 Pike Toe taps 5 Jumping Air Squats Hang Power Snatch WU: 5 x 50% WU: 3x 60% Working Sets: EMOM x 10: [email protected]% (Dynamic Effort) Metcon (Time) A. 4 sets: 5 T2B *rest 30sec b/t sets *rest…

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Build or HIIT 11/26/20 Thanksgiving Day WOD

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min Bike or Row 10 Burpees Metcon (Time) **If you have a weight vest, wear it** 30 DB Hang Power Clean 45-60/25-40 15 HR Pushups 40/30 Cal Row or Bike 25 DB HPC 20 HR Pushups 60/45 Cal Row or Bike 20 HPC…

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Build or HIIT – Upper Body Strength + Anaerobic Training

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP 5 Pushups 5 Air Squats 5 Band Bent over Row Bench Press WU: 8x 55% WU: 6x 65% A1: Working Sets: 4×2 @80% w/4 sec negative A2: 4 x 3/3leg Forward Lunge Chest Throw w/MB (4-8#) *goal is to be super…

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Build or HIIT 11/24/20- Power + Aerobic Intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 90sec x 50ft jog indoors 15 Russian Swings Power Clean WU: 5 x 50% WU: 3x 60% Working Sets: EMOM x 8 @70%: 1.1.1 (Dynamic Effort) Metcon (Time) A. 3 rounds: 8/8 SA RKBS 53/35 200ft Bear Crawl (50ft forward/reverse) *rest 2min b/t…

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Build or HIIT 11/23/20- Lower Body Strength + LB Hypertrophy + Compound Finisher

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 15sec Duck Walk forward/reverse 10 Banded GM Back Squat (12min to complete) WU: 8x 55% WU: 5x 75% A1: Working Sets: 4×2 80% with 4 sec neg w/ a really fast concentric (explode out of the squat as fast as possible)…

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