Workouts

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

Wednesday 09/29/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (Every 1:45) 5 sets x 4 Bench Press @80% of 1RM Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP: 10 Hand release Push-Ups 10 Perferct Ring Rows – Shoulders under the rings 10 Abmat Sit-ups 10 Air squats Metcon (AMRAP – Rounds and…

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Tuesday 09/28/2021

720 Athletics – Sport or Performance View Public Whiteboard Deadlift (Every 1:45) 5 sets x 4 Deadlifts @80% of 1RM Metcon (Time) 3 Rounds for Time: 21 Toes to Bar 15/12 Calorie Assault Bike 9 Clean and Jerks (135/95)TiTime Cap: 14 Minutes Metcon (Time) 3 Rounds for Time 15 Toes to Bar/Hanging Knee Raises/V-Ups 12/10…

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Tuesday 1RM Clean & Jerk

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up Barbell Warm Up, 10 Rounds: Power Clean + Clean + Front Squat + Push Jerk + Split Jerk Clean and Jerk (Every 2 Minutes) 1. 5 Reps @ 50% 2. 4 Reps @ 60% 3. 3 Reps @ 70% 4. 2 Reps @ 75% 5. 2…

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Monday 09/27/2021

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 1:45) 5 sets x 4 Shoulder Press @80% of 1RM Metcon (Time) 3 Rounds For Time: 50 Wallballs (20/14) 400m RunTime Cap: 20 Minutes Metcon (Time) 3 Rounds For Time: 40 Wallball (14/10) 400m RunTime Cap: 20 Minutes

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Sunday 09/26/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner Workouts: A) 12-Minute AMRAP: 24’ DB Walking Lunges (2×50/ 2×35) 12 DB Cleans 6 Wall Walks Metcon (Time) B) For time: Accumulate 100 Box jump overs EMOM: 10 DB Alt Synchro SnatchesStart with DB Snatches at 0:00 Time Cap: 10…

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Saturday is Better w/ Friends

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 80 Cal Mono 100 KBS 24/16 120 KB Box Step Ups 1 Mile Run 120 KB Box Step Ups 100 KBS 80 Cal MonoWork shared 50/50. Run together. 40 Min CAP.

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Friday 09/24/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (Every 90s) 6 sets x 3 Reps @80% of 1RM Metcon (Time) For Time: 500m/400m Row 50 Thrusters (45/35) | (35/25) 50 Pull-Ups | 40 Pull-Ups 400m/325m Row 25 Thrusters (95/65) | (75/55) 25 Chest to Bar | 20 Chest to Bar 300m/250m RowTime…

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Thursday 09/23/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 4 Rounds: 200m Run 75 Double Unders (60s DU attempts) – Rest 2:00 – 4 Rounds 200m Run: 25 Strict press (45/35) – Rest 2:00 – 4 Rounds: 200m Run 20 Alt Jumping LungesTime Cap: 8 Minutes Each Set Metcon (Time) 3 Rounds: 200m…

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Wednesday 09/22/2021

720 Athletics – Sport or Performance View Public Whiteboard Back Squat (Every 90s) 6 sets x 3 Back Squats @80% of 1RM Metcon (5 Rounds for reps) Amrap 3:00 3 Deadlifts (275/185) 6 Push-Ups 9 Box Jumps (24/20) – Rest 1:00 –*Start each set from the top Metcon (5 Rounds for reps) Amrap 3:00 (5…

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Tuesday 09/21/2021

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 90s) 6 Sets x 3 Reps @80% of 1RM Metcon (Time) For Time: 4 rounds 24/18 Bike Cal 8 Single Arm DB Push Press (50/35) right 8 Single Arm DB Push Press (50/35) left 6 Bar Muscle UpsTime Cap: 15 Minutes Metcon (Time)…

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OLY

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up Barbell Warm Up 10 Rounds of: Power Snatch + Snatch + Snatch Balance Power Snatch + Snatch (Every 2 Min for 6 Sets) 70%, 75%, 80%, 85%, 90%, 95% Warm-up Barbell Warm Up: 10 Rounds of: Power Clean + Clean + High Hang Clean power clean…

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Monday 09/20/2021

720 Athletics – Sport or Performance View Public Whiteboard Deadlift (Every 90s) 6 sets x 3 reps @ 80% of 1RM Metcon (Time) Teams of 2: 50 Power Snatch (95/65) 20 Synchro Bar-facing Burpees 30 Power Snatch (115/85) 20 Synchro Bar-facing Burpees 10 Power Snatch (135/105) 20 Synchro Bar-facing BurpeesTime Cap: 16 Minutes Metcon (Time)…

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