Workouts

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Olympic Weightlifting 2/22/20

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! Clean Drop Clean – 3 x 3 w/bar + 3 x [email protected]% Squat Clean and Jerk Squat Clean + Split Jerk – every 45 sec x 12, alternate…

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Grunt/Comp Class 2/22/20

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 Strength 15min to build a max: 2 position Snatch (Floor, Hang) Metcon “The Big Chipper” 50 Burpees 40 Cal Row…

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The Big Chipper

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2 Min Mono 5 PVC or Band Passthroughs 5 PVC or Band Around the World 10 Scap Push-Ups 10 Scap Pull-Ups Metcon (Time) “The Big Chipper” — Partner Style 50 Burpees 40 Cal Monostructural 30 Power Cleans 125/85 or 45/25 20 T2B 10 MU (scale:…

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Performance 2/21/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Ring Rows 10-20 Wall walk shoulder taps Bench Press (E2min x 5: 3 reps 77.5% (CLOSE GRIP) Super set: 6 Banded Pullups + 6 Banded Dips Metcon (Time) 18-15-12 S2OH 135/95 Adv: 155/105 Box Jump Overs 24/20″*10min Cap

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Performance 2/20/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5/5 jumping split squats 10 Jumping Air Squats 10 Pushups Hang Power Clean and Jerk (E2min x 6: 3 HPC + 1 PJ @67.5%) **Super set: 6 Box Jump step down 30/24″ Metcon (Time) E4min x 5: 12/9 Cal AB Adv: 15/12 4…

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Powerlifting 2/20/20

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! Back Squat **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 2/20/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 2min Monostructural 20 Spiderman Crawl Metcon (No Measure) A. 5 rounds: 30 MTN Climbers 15 Med Ball Bear Hug Squats (AHAP) 10 AKB Swings 30 DU/ 60 SU *rest 90sec b/t sets B. 3 rounds: 500/400m Row 200ft KB front rack hold + suitcase (Switch…

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Performance 2/19/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 8 Goblet Squats 10 Scap pullups 5-10 Baby Kipping Pullups Back Squat (E90sec x 4: 3 rep 77.5%) Front Squat (E90sec x 4: 3 rep 77.5%) Metcon (Time) 3 rounds: 100ft DB Walking lunges 45-50/25-35 20 Pullups/C2B Adv: 8 MU*15min CAP

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Olympic Weightlifting 2/19/20

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! Push Jerk 3 sec pause in catch – 5 sets of [email protected]% Push Jerk (EMOM x 8 – 1 rep @85%) Incline Bench Press 5 x [email protected]% Snatch…

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HIIT 2/18/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 KB Swings 10 Crossover Lunges 20 Jumping Jacks Metcon (No Measure) E3MOM x 27min (3 sets): 1. 30/20 Cal Row + 10 Burpees over Erg 2. 20/15 Cal AB + 20 DB Hang PC&J 3. 30 Box Step ups + 20 Situps*Each…

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Performance 2/18/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees 30/30sec side plank 30sec Superman hold Sumo Deadlift (EMOM x 8: 2 reps 77.5%) Metcon (AMRAP – Reps) 12min AMRAP: 6 Deadlift 225/155 40 DU/ 80 SU 24 SL V ups

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Powerlifting 2/18/20

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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