Workouts

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Sport or Performance- ***DELOAD***Lower Body Hypertrophy + Mixed Modal Aerobic Metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold 5/5 Low OB Split Jumps U-Bar Reverse Lunge **Start on weakest leg first 3 x 15/15 60% **During rest 3 x 2/2 FFE hip flexor reach matrix Metcon (Time) 50…

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Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2min Mono of choice Metcon (Time) EMOM x 40min: 1. 15 No Pushup Burpees 2. 9-12 Cal AB 3. 30 Slider Mtn Climbers + 12 Jumping Air Squats 4. 9-12 Cal Row 5. Rest

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Grunt/Comp Class

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 Metcon (Time) A. 3 rounds: 8 DB Man Makers 45-50/25-35 400m Run B. 3 rounds: 75ft HS Walk (25ft section)…

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Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 8 Clean Grip Sotts Press (front rack) 8 Tall Split Jerks 5 Max vertical jump + Broadjump Clean and Jerk (E2min x 5) Build a heavy complex: 1 Hang Squat Clean + 1 Squat Clean and Jerk Push Press (E2:30min x 3…

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Saturday Sesh!

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 400m Run 10 Scap Push-ups 10 Air Squats 10 Scap Pulls/Rows Metcon (Time) A. 3 rounds: 8 DB Man Makers 400m Run B. 3 rounds: 10 DB SDLHP 14 Alt Crab Toe Taps C. 3 rounds: 20 Wallballs 15 Pullups/RR**rest 3min b/t stations…

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Sport or Performance- Posterior Hypertrophy

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 7 Banded good mornings @52×1 9 Snap Downs Romanian Deadlifts 1 x 12 50% 1 x 10 75% 1 x sets to failure at 10RM 1 x Adjusted reps to failure – that weight is used for next week 3 sets (to be…

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Sport or Performance- Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance View Public Whiteboard Accessory 2 sets: 12 Laying Bench Swimmers 9+9+9 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl 7/7 Plank Arm Hold *3 sec hold Gymnastics 3 sets: 12 L’s *2 sec hold 5-20# 45 sec Handstand hold – body…

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Sport or Performance- Power + Anaerobic interval metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: ISO barbell hold at mid thigh x 6sec max effort 6 & 12″ hurdles (reflexive) x 10 reps Squat Clean (E50sec x 10 sets: 1 Hang Clean Pull + 3 HSC at 65%) WU x 2 at 45% WU x 1 at 55%…

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Sport or Performance- Lower Body Hypertrophy + Mixed Modal Aerobic Metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold 5/5 Low OB Split Jumps U-Bar Reverse Lunge **Start on weakest leg first 1 x12/12 50% 1 x10/10 75% 1 x 10/10 REPS TO FAILURE 1 x Adjusted reps to…

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Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2min Mono of choice Metcon (Time) 5 Rounds: 30 Box Step up jumps 16-20″ 30 SL Alt V ups 30sec Reverse Plank hold 30 Half Kneeling Band Lat Pull Downs 50ft Slider Seal Walk35min CAP

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Grunt/Comp Class

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 Metcon (Time) A. 20 Bar Muscle ups Immediately into… B. 4 rounds: 3 Snatch 165/110 9 HSPU 18 WB Rotational…

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Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 5/5 Half Kneeling KB/DB Windmill 8 Snatch Grip Sotts Press 5 Vertical Jump + Broad jump Snatch E90sec x 8 sets 1. 2 Snatch High Pulls + 1 SS *Build from 50% Overhead Squat (E2min x 3 ) 2 Snatch Balance +…

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