Workouts

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

Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2min Run, bike or Row 2 sets: 5 Broad jumps 10 Plank shoulder taps 15 Air Squats Metcon (Time) 4 Rounds 50 DU/100 SU 40 Walking Lunge 30 AbMat Sit-up 20 DB Snatch 10 Burpees *1 minute rest b/t rounds Cash Out: 60/42 Cal…

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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) E2min x 4 5 Deadlifts 155/105 4 Hang Power Cleans 155/105 3 Front Squats 155/105 2 Push Jerks…

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Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 20s/20s Single arm KB OH iso-hold (2x per set) 7 Clean Grip Strict Press (back rack) 7 Barbell Back rack jump squats Power Clean (12 mins to build to 1RM for the day) Power Clean + Front Squat (E60sec x 8 @85%…

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Buddy-buddy

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m Run 2 sets: 10 Scap Push-ups 15 Air Squats 20 Sit-ups Metcon (Time) Buy In: 50 Buddy Burpees 8 Rounds (apiece) Buddy 1: 250m row Buddy 2: 12 KB Swings 32/24kg 8 Push-ups 4 Reverse Burpees Cash Out: 50 Buddy Burpees*Switch after…

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TEST – LOWER BODY STRENGTH

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 Sets: Split ISO Hold for 20 sec + 5 sec Eccentric 3/3 Snap Downs Single Leg Split Squat (1 x 6RM) *all %’s based off 10RM WU: 1 x [email protected] 50% WU: 1 x [email protected] 75% WU: 1 x [email protected] 100% WU: 1 x…

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TEST – STRUCTURAL w/ GYMNASTICS + ANAEROBIC

720 Athletics – Sport or Performance View Public Whiteboard Structural 2 Sets: 5/5 Shoulder Elevated DB Glute Bridge *2 sec hold 4/4 MB Off Bench Groin @ 30×2 20-30 sec SB Plank Gymnastics 3 Sets 10 OB Incline Cuban Press *2 sec hold 6 HSPU w/ 3 sec negative (kip up if able) 500m Row…

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TEST – TOTAL BODY POWER + LACTATE THRESHOLD

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 Sets: 1ea Lunge Matrix (3 positions) with rotational reach (1 sec hold) 5/5 Lateral hurdles 6 &12″ reflexive Power Snatch (6RM – build in 15 min) *all %’s based off 1RM if have it WU: 1 x [email protected] 50% WU: 1 x [email protected] 60%…

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TEST – UPPER BODY STRENGTH

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 Sets: 3/3 Push-Up position lateral & rotational reach 3/ea Explosive (max speed) front lunge shot put 4-8# Incline Bench Press (3 x 3 85%) WU x 8 55% WU x 6 70% Working Sets: 3 x 3 ***Superset (on working sets) 3×6/6 DB Row…

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TEST – LOWER BODY STRENGTH + MUSCULAR REPEATABILITY

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 Sets: 5/5 Reflexive Side Toss 1/ea Bilateral Hop Matrix Front Squat (Absolute) (1RM) Total bar weight*all %’s based off 10RM WU: 1 x [email protected] 50% WU: 1 x [email protected] 75% WU: 1 x [email protected] 100% WU: 1 x [email protected]% * 3 attempts at a…

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Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2min Run, bike or Row 2 sets: 5 Burpees 10 Scap Pulls 10 Broad Jumps Metcon (Time) A. In 6 mins: 500m Row AMRAP 20 DB Goblet Squat 50/35# 10 Burpee Box Jump Over 5 Strict Pull-up or 10 Ring Row Rest 2 mins…

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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) 800m run, then… 1 Round: 12 WB 30/20# 10 Ring dips 8 T2B 6 Power cleans 185/125# 400m…

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Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 20s/20s Single arm KB OH iso-hold (2x per set) 7 Clean Grip Strict Press (back rack) 7 Barbell Back squat jump squats Hang Squat Clean + Power Jerk (E3min x 6 – build to heavy) 2 Hang Squat Clean + 1 Power…

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