Workouts

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

HOME WORKOUT 3/22/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60 second Monostructural movement of choice -then- 2 rounds 5 wide grip push-ups, 5 regular push-ups, 5 diamond push-ups (can scale push-ups from knees) 10 single arm Russian KBS per arm (something light, you can also use a light back pack and swing…

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HOME WORKOUT 3/21/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60 second mono structural movement of choice. -then- 3 rounds of.. 10 pvc pipe pass through (can be done with a broom stick or any similar object) 10 Iron cross (5 per side) 10 scorpions (5 per side) 5 inch worm to cobra…

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Home Workout!

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min Jumping Jacks 20 Windmills 10 Kang Squats Metcon (Time) 10 rounds 10 jumping jacks 5 Burpees 10 Russian swings w/DB or KB – if you don’t have equipment fill a backpack with books 10 Goblet lunges or unweighted

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Home Workout!

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60sec Wall sit 30 MTN Climbers 30sec Hollow hold Metcon (No Measure) 30min EMOM: 1. 45 sec skaters 2. 45 sec Atomic Planks 3. 45 sec jump rope or lateral hop overs 4. 10-15 HR push-ups 5. 15-20 reps tuck jumps

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Home/Park Workout!

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 2 min run 5 air squats + 5 jumping squats 10/10 single leg DL 15 sec hollow hold 15 sec superman hold Metcon (Time) 5 rounds 200m Run (or approx. 1 min) 15 burpees -rest 2 min, then… Metcon (No Measure)…

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Home Workout!

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds 30sec Plank UP Downs 10 mountain climbers 10 lemon squeezers 5 Air Squats @3331 Metcon (No Measure) Tabata – 20 sec on/10 sec off for 8 sets. Alternate between jumping lunges & mountain climbers -rest 3 min, then…. Metcon (AMRAP –…

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Build or HIIT 3/16/20 **TESTING**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10 burpees 10 KB Swings 20 Wall Sit Shoulder Press Isabel (Time) For Time: 30 Snatches, 135# / 95# Accessory 10min for quality: 30sec Body Saw 20/20 High to Low Band Chop 10/10 Staggard Stance KB SA Row HIIT A. 8 rounds: 5…

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HIIT 3/15/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 100ft Bear Crawl 100 SU 100ft Spiderman crawl 30sec Table top Hold Metcon (No Measure) EMOM x 30min (5 sets): 1. 16-20 Walking Lunges 2. 40-50 DU/ 80-100 SU 3. 3-4 Wall Walks 4. 45sec Sled Push 90/70 5. 14 DB Snatch…

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Grunt/Comp Class 3/14/20

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 For Completion: 500 Burpees

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500 Burpee Challenge- PARTNER STYLE

720 Athletics – Build or HIIT View Public Whiteboard Metcon (Time) 500 Burpees**Partner Split 50/50 **60min time Cap

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Olympic Weightlifting 3/14/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Tall push jerks Tall Push Jerk + Tall Split Jerk – 10 sets w/bar or 35-45% Push Jerk Push Jerk + 2 Split Jerk – Every 90 sec…

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Build or HIIT 3/13/20 **TESTING WEEK**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 16 Walking lunges 10 Kb Swings 5/5 DB Z press Back Squat (20min 1RM) Shoulder Press (15min 1RM) HIIT A. 20min EMOM: 1. 50ft DB Farmer hold Walking lunges 2. 40sec AB *rest 5min B. 10min AMRAP: 10 Box Jumps step…

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