Workouts

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

Tuesday 06/15/2021

720 Athletics – Sport or Performance View Public Whiteboard Power Snatch + Snatch (10 Min EMOM) @ 50-60% Metcon (Time) 3 Rounds for time: 7 Power Snatches (95/65) 5 OHS 3 Muscle Ups (3 Burpee Pullups) -Rest 2 Minutes- 21 Power Snatches 15 OHS 9 Muscle Ups (9 Burpee Pullups)Time Cap Set 1: 6 minutes…

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Monday 06/14/2021

720 Athletics – Sport or Performance View Public Whiteboard Back Squat (Every 2 Minutes) Sets 1,2,3: 10 Reps @ 50% Sets 4,5,6: 8 Reps @ 60% Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 10 Front Rack Lunges 95/65 200m run 30 Sit Ups Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP: 10…

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Sunday Funday

720 Athletics – Performance ONLY View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 30 minute AMRAP: Run 800m 10 single arm kb push press (per side) 15 kb goblet cleans 20 russian kb swings 30 goblet lunges (53/35lb)

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Saturday 06/12/2021

720 Athletics – Competitors Class View Public Whiteboard Metcon (No Measure) Teams of 2: A) At 0:00 Triple 3 – 1 Person Working at the time 3000m row 300 DU 3000m Run Team can divide the reps however they want Time Cap: 32 minutes Half starts on the row/ half on the run B) At…

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Saturday 06/12/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Partner workout 35 minute AMRAP: 50/45/40 Cal Row/Bike 40 Wall Balls – non working partner hangs from the bar 30 American KB Swings – partner holds bottom of the squat 20 Burpees over the partner – partner holds plank

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Friday 06/11/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 5 rounds 12 DB Power Cleans (2×45/2×25) 12 DB Push Press 12 DB Front Squats -Rest 5:00- 5 rounds 6 DB Power Cleans (2×45/2×25) 6 DB Push Press 6 DB Front SquatsTime Cap set 1: 15 minutes Time Cap set 2: 8 minutes Metcon…

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Pull-Up accessory work

720 Athletics – Sport or Performance View Public Whiteboard Accessories Shoulder opener + lat stretch (coaches choice) 5 Rounds: 12/12 DB Tripod Rows 20 PVC Banded lat pull downs 20 Bicep curls (Bar/DB) 5 Rounds: 20 Hollow Rocks 30 Banded face pulls 20 Ring rows w 3s decent () ()

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Wednesday 06/09/2021

720 Athletics – Sport or Performance View Public Whiteboard Overhead Squat (Every 2 Minutes) 1. 5 Reps @ 75% 2. 4 Reps @ 80% 3. 3 Reps @ 85% 4. 2 Reps @ 90% Metcon (Time) 21-15- 9 Overhead Squats (95/65) 200m run after each set – Rest 2:00 – 30 Overhead Squats (95/65) 30…

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Tuesday 06/08/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (10 minutes to build to a heavy single) @ min 12: 10 Reps at 75% of heavy single @ min 14: 15 Reps at 70% of heavy single @ min 16: 20 Reps at 65% of heavy single Metcon (Time) 50 Abmat sit-ups 40…

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Monday 06/07/2021

720 Athletics – Sport or Performance View Public Whiteboard Front Squat (Every 3 minutes) 5 Sets x 3 Reps @90%+ (heavy) Immediately after each set perform 10 jumping air squats – as high as you can Back Squat (Every 3 minutes) 5 Sets x 3 Reps @ 90%+ (heavy) Immediately after each set perform 12…

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Sunday 06/06/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 x 2 min on 1 min off alternating between A & B : A) Run 200m then AMRAP 10 Slamballs (30+/20+) + 10 Lateral hops over slamball B) 75 Double Unders/150 Singles then AMRAP 10 kb swings (53/35lb)+ 10 pushups

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Saturday!!

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) Run Around School 10 Air Squats 10Jumping Air Squats 20 Plank Up Downs Metcon (Time) Teams of 4-5, Waterfall Style 4 Rounds for Time: 25 Hang Power Cleans 95/65 20 Jumping Goblet Squats 24/16 15/15 SA DB Push Presses 45/25 15/12-10 Cal AB

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