Workouts

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

HOME WORKOUT 4/6/2020

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) Workout Description: https://youtu.be/utKmWL7tt5A Warm-Up: 1 Min Run 5 Broom Pass Throughs 5 Broom Around the Worlds, then… 3 Rounds: 5 Air Squats 5 Heel Elevated Squats 5 Air Squats 5 Toe Elevated Squats Oly Technique Snatch Balance + OHS: 8 x 3+3 Slow…

Click for Full Workout

HOME WORKOUT 4/5/2020

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) Link to WOD description: https://youtu.be/txpZoTsr8Bk EMOM x 5: 10 Burpees Metcon (Time) 16 Rounds: 200m Run (approx. 1 min) 15 Plank Up Downs Recovery Travis Eliot Restorative Yoga https://www.youtube.com/watch?v=riSgNOcuxAw&list=PL9Yiz3pzepyF7iW_l7CQNYtcaj6Aioe4H&index=9

Click for Full Workout

HOME WORKOUT 4/4/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 Rounds: 60sec Monostructural of choice 10 Kang Squats 5/5 Crossover Lunge 5/5 Cossack Squats 5/5 Plank to Single arm pike Accessory 5 sets: 45sec Wall sit 15 Pulse Squats 5/5 Reverse lunge to Single leg high knee jump **Rest 60-90sec between sets…

Click for Full Workout

HOME WORKOUT 4/3/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min Jog 16 Atomic Plank (focus on rotation) 40 Alternating high fives 10/10 Iron cross Metcon (AMRAP – Rounds and Reps) 40min AMRAP (OPTIONAL WORKOUT BELOW DUE TO WEATHER): 2min run/bike/row 15 Pack Devil Press (DB’s can be used as well) 20 Lemon…

Click for Full Workout

HOME WORKOUT 4/2/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3 rounds: 5 Pike Pushups 5/5 Side Plank Rotations 20 Lateral Hops 5 Sumo Squats (Slow and controlled) 5/5 Torso Rotations Metcon (AMRAP – Reps) 3 Rounds, 1 minute per stations for total reps- “Fight Gone Bad” Style. 1. Pack Push Press (DB’s…

Click for Full Workout

HOME WORKOUT 4/1/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 Rounds: 10 Squat hip raises 3/3 Lunge w/ lean (3sec holds) 15 Scap Pushups 10/10 Arm circles forward/reverse Metcon (Time) For time, 1-10 reps of: Pack Bear Hug Squats or Zercher DB hold Lunge/Lunge (with pack or Zercher DB hold) Burpee Accessory…

Click for Full Workout

HOME WORKOUT 3/31/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 Rounds: 60sec Monostructural of choice 5/5 Runner’s lunge reach through and up 30sec Alternating Hamstring Stretch 30sec Alternating Quad Stretch 10 Standing Muscle Snatch Conditioning EMOM x 10 sets: 100m Run Sprint or 150/125 meter Row Sprint or 20sec Hard Effort MTN…

Click for Full Workout

HOME WORKOUT 3/30/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 6min AMRAP for Quality: 3 Burpees 3/3 Alternating Lunges 1 Jefferson Curl 2/2 Windmills Accessory A. 3 sets: 5/5 Turkish Get ups *Moderate weight- KB, DB, Pack, Whatever you have B. Accumulate 30 Chair Deadlifts *Moderate weight- KB, DB Pack, Whatever you have…

Click for Full Workout

HOME WORKOUT 3/29/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds- 20sec High knees 5/5 Scorpion Stretch 10 HR Pushups 20sec Table Top Hold Metcon (AMRAP – Reps) A1. 3 sets: 3min AMRAP: 35 Double unders/ 70 Singles/ 20sec High knees 5 Chair Shoot Throughs **rest 90sec before A2 A2. 3 sets:…

Click for Full Workout

HOME WORKOUT 3/28/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) One time through: 200m jog 50m overhead KB carry, Right arm (35/26#) 30 shoulder taps in push-up position 50m overhead KB carry, Left arm (35/26#) 200m jog For overhead KB carry, sub a back pack with weight in it and hold above head…

Click for Full Workout

HOME WORKOUT 3/27/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) EMOM 10 MIN1: 30 second single under MIN2: 30 second body weight walking lunge Strength Barbell, Kettlebells, Dual Dumbbell (CAN BE DONE WITH ANY EXTERNAL LOAD SUCH AS A BACK PACK WITH ROCKS, SANDBAG, HEAVY ROCK, A CHILD) straight leg sumo stance deadlift…

Click for Full Workout

HOME WORKOUT 3/26/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 minutes Monostructural movement of choice -then- 2 sets 10 Plate ground to overhead (25/15#, this can be done with any external load such as a back pack with books in it, or a moderate sized rock) 10 PVC pipe feet together good…

Click for Full Workout