Workouts

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Christmas in July

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 1 Curtis P 2 Burpees Over the Bar 3 Front Squat 4 Plate Kneeling to Standing (45/25) 5 Supinated Grip Bent Over Row 6 Barbell Rollout 7 Deadlift 8 Offset Pushup 9 Plate Sit-up 10 Alpine Climber 11 Plate Ground to Overhead 12 Reverse…

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Toes To Bar Friday

720 Athletics – Sport or Performance View Public Whiteboard Toes-To-Bar (12 Min EMOM:) 12min EMOM: 1. 20s H/L Hang 2. 5x (1R leg V up + 1L leg V up + 1 V up) 3. 20-30s Top of Superman hold Metcon (AMRAP – Reps) Hero Wod: Dennis McHugh 15 Minute AMRAP: 3 Toes to Bar…

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Accessory Thursday

720 Athletics – Sport or Performance View Public Whiteboard Accessory A) Shoulder opener and stretch B) 3 Rounds: 10/10 Front Rack Box Step Ups 20 Jumping Lunges 10 Barbell Roll Outs C) 3 Rounds: 10/10 Single Leg KB RDLs (crossbody) 20 Dead Bugs 30 Bird Dogs with 1s pause at the top

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Shoulder Wednesday

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 2 Minutes) 5 Sets: 3 Strict Press + 10 Push Press Build up in weight Metcon (No Measure) 5 Min EMOM: 3-5 Wall Walks 5 Min EMOM: 30s of Strict HSPU 5 Min EMOM: 30-40s Plank Hold Metcon (No Measure) 5 Min EMOM:…

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Pull-Up Tuesday

720 Athletics – Sport or Performance View Public Whiteboard Pull-ups (15 Min EMOM) 1 – 15-25s ISO Hold 2 – 5 PU with 3s Negative 3 – 10 Reverse snow angels (small plates) Metcon (Time) 3 Rounds: 8 Strict Pull Ups 10 Power Snatches (95/65) 12 Lateral Jumps over the barTime Cap: 10 Minutes Metcon…

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Cardio Monday

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 4 Rounds: 500m Row/ 0.8 mile AB 400m Run 30 Burpees 40 Sit Ups 50 Walking LungesTime Cap: 40 Minutes Metcon (Time) 4 Rounds: 500m Row/ 0.8 mile AB 400m Run 20 Burpees 30 Sit Ups 40 Walking LungesTime Cap: 40 Minutes

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Sunday Funday

720 Athletics – Performance ONLY View Public Whiteboard Metcon (No Measure) A) 10 minute alternating EMOM: 1) max db burpee box step over (2×35/2x25lb) (20/16″”) 2) 40-50 double unders Rest 5 minutes B) 10 minute alternating EMOM: 1) max reps of complex: 1 db thruster + 1 db overhead lunge/leg 2) 8 Burpee Pull-ups C)…

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Comp Class

720 Athletics – Competitors Class View Public Whiteboard Metcon (No Measure) Partner Saturday: At 0:00 10 Rounds Each 3 Clean and Jerks (135/95) 3 Bar Facing Burpees Time Cap: 12 Minutes (1st Completes all 10 rounds, then 2nd completes all 10 rounds) B) At 20:00 Split the reps however you want 75 Deadlifts (225/155) 100…

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Synchro Saturday

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 400m Run 50ft Bear Crawl 50ft Walking Lunge Metcon (AMRAP – Rounds and Reps) 32 Min AMRAP: 400m Run 50 Synchro DB Snatches 400m Run 50 Synchro Burpees 400m Run 50 Synchro SA DB Thrusters 400m Run 50 Synchro Sit-Ups

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HSPU Practice

720 Athletics – Sport or Performance View Public Whiteboard Handstand Push-ups (15 Minute EMOM) 1: 5 Negative Strict HSPU w 3s negative 2: 10 DB Sea Saw press 3: 10x/7x Box/Straddle/ Pushup to down-dog – head through” Metcon (Time) 4 Rounds: 3 Strict HSPU 5 Devils Press (2×50/2×35) 10 DB Box Step Overs 200m Run…

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Accessories Thursday

720 Athletics – Sport or Performance View Public Whiteboard Accessory Accessories (For Quality) 2 Rounds: 10 I,Y,T 20 Banded Face Pulls (red) 30 Banded Tricep Extensions (red) B) 3 Rounds: 10 BB FR Bulgarian Split Squats – per leg 10 Barbell Good Mornings 20 Bird Dogs with 3s Pause C) 3 Rounds: 10 DB/Kb Goblet…

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Double Under Day

720 Athletics – Sport or Performance View Public Whiteboard Double-Unders (10 Minutes Double Under Practice) – Singles – High Singles – Penguin Claps – Timing (single single double) – DU Attempts/Double Unders Metcon (Time) 6 Rounds: 8 Power Cleans @50% C&J 10 Barbell OH Lunges 12 Toes to Bar 50 Double Unders (40s Double Under…

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