Workouts

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Build or HIIT 9/28/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 5 x 1.5 Air Squats 2/2 Sampson stretch 3 Inch worms 1.5 Front Squat 15min to build Moderate-Heavy 2.2 Accessory 3 sets (10-12min): 12 DB/KB Double front rack- reverse step lunges 6/6 Staggered stance RDL DB/KB – build each set 8…

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Sunday HIIT Only Class 9/27/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 200m run 10 Air Squats 10 Lateral Skater Jumps 10 Pushups Metcon (No Measure) A. EMOM x 9min: 12 Wallballs + 30 Du/60 Singles *rest 2min B. EMOM x 9min: 12 Burpees to 6″ target above reach *rest 2min C. EMOM x…

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Grunt/Comp Class 9/26/20

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session Accessory 3 sets for quality: 10/10 SA DB Incline Press 3 Rope Climb Metcon (Time) 5 Rounds: 12 DB Burpee…

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Saturday Workout

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds 100m run 5 burpees 5 air squats 10 pogo jumps 10 skaters Metcon (Time) 10 min amrap 27/20 cal Row or Assault Bike 10 Devil Presses 45/25# -rest 2 min 3 rounds 100m farmer carry 24/16kg 7 DB Push Press 45/25#…

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Olympic Weightlifting 9/26/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Snatch (5 sets to build a moderate set) 1x 3 pos MS + 1 Scarecrow Snatch + 1 Snatch Balance + 1 OHS Squat Snatch (EMOM x 8: 2 SS *Moderate) Snatch Pull (E1:15 x 4: 1x 3 position @ heavy) Front Squat (E2min x 3:…

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Build or HIIT 9/25/20- Gymnastic Skill + Aerobic intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 20 Crab toe touches 10 Burpees Gymnastics 12min: Ring MU Skill w/ bands (Scale: use ring row technique + transition) *Stay submax on intensity working on the following: *Ring Control and stability in the support position *Skill development in the transition…

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Build or HIIT 9/24/29- Upper Body Strength + Core + Upper Body Hypertrophy

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10 Plank up downs 20 Band Pull aparts 10 Pushups 30sec Crab walk forward/back Shoulder Press 8min 4RM Strict Press 1 x max reps 90%of 4RM *little to no rest 1x max reps at 10-20# less *little to no rest 1x max reps…

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Build or HIIT 9/23/20- Power training w/ Anaerobic intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 30 Lateral line hops 30 front to back line hops 30sec duck walk forward/back 10 Kang Squats Squat Clean 15min or 12 sets to build a moderate 1.1.1 Squat Clean w/ 2sec pause at knee Metcon (Time) Every 3 min x 6 10…

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Build or HIIT 9/22/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min Bike or Row 2 Wall Walks 5 Scap Pullups/row 5 Kipping Swings or Ring rows Metcon (AMRAP – Rounds and Reps) 12 min amrap 1 min @75% effort Row 1 min @85% effort Row 6 burpee pull-ups, Adv 5 burpee bar MU…

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Build or HIIT 9/21/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10 No Pushup burpees 10/10 Side Plank leg lifts 5/5 Reverse Lunge w/ rotation 5 Dive Bomber pushups Front Squat 15min to build heavy cluster set 2.2.2 + 5 High Box jumps after each set *rest 10sec after every 2 reps Accessory 3…

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Sunday HIIT Only Class 9/20/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 100 Single unders 2 Wall walks 10 Jumping Air squats Metcon (No Measure) 4min AMRAP per station (1min rest b/t stations) x 2 sets A. 100m Ski erg 8 Medball cleans B. 2 Wall walks 10 DB alt Hang Snatch C. 100m…

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Grunt/Comp Class 9/19/20

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) Show up 15-20min early. Warm up on your own and be ready to go at 7 for the coach to go over the session Metcon (Time) 3 rounds: 30 Wallballs 30/20 8 Clean and Jerks 185/125 *rest 3min 15-12-9 Double KB Front Rack Squats…

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