Workouts

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

Powerlifting 1/12/20

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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HIIT 1/12/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Walking Lunges w/ twist 10 Jumping Air Squats 15/15 Banded Monster Walk Metcon (No Measure) 5 Sets: 20 Wallballs 18/13 Cal AB 25 Box Jump Step Downs **Rest 60sec b/t sets30min CAP

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Olympic Weightlifting 1/11/20

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! Squat Clean and Jerk (20min 1RM) Front Squat (20min 1RM)

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Performance 1/10/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5 Kipping Swings 5 Half or full T2B 5/5 KB/DB Half kneeling strict Press Windmill Power Snatch (E90sec x 7: 1 PS + 1 OHS @12X1) 80-85% Metcon (Time) 60 Box Step up 50 Wallballs 20/14 40 T2B 30 OHS 115/75 Adv: 135/95*18min…

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Performance 1/9/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 20 Scap Pushups 10 Wide grip scap pullups Bench Press (5 sets: 2 rep 80-85% 2sec pause-1inch from chest) *10-12min to complete Strict Pull-ups (5 Sets: 3 reps WIDE grip @10X3) *8-10min to complete Metcon (3 Rounds for reps) 3min per station (30sec…

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Powerlifting 1/9/20

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! Deadlift **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 it.…

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HIIT 1/9/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Single unders 5 Burpees 30sec Air runner Metcon (No Measure) E2MOM x 24min: 1. 8/8 Jumping Bulgarian Split Squat + 14 Atomic Plank 2. 10 DBL DB Hang Snatch + 100m Air Runner 3. 10/10 Med ball rotational throws + 15 Ring Rows

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Performance 1/8/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 25/25ft straight leg lateral bear crawl 10 Squat jumps Power Clean and Jerk (E90sec x 7: 1 PC + 2 PJ) 80-85% Metcon (Calories) E3min x 6 sets: 20sec AB increasing effort every 5 sec (85-90-95-100%)

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Olympic Weightlifting 1/8/20

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! Shoulder Press (15min 1RM) Deadlift (20min 1RM)

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Performance 1/7/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5 Goblet Squats @13X1 5 Burpees Back Squat (E2min x 5 sets: 2 reps 80-85% @12X1) Metcon (Time) 5 rounds: 9 Pullups/C2B Adv: 3 MU 5 Front Squat 135/95 Adv: 175/115 7 Lateral Burpees over bar15min Cap

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Powerlifting 1/7/20

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! Shoulder 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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HIIT 1/7/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Air Squat @2222 30sec Superman hold Metcon (No Measure) 8 rounds: 10/7 Cal Row 15 Goblet Squats 10/7 Cal Row 10 Burpees *rest 1:1 **35min Cap

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