Workouts

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

Grunt Class 04/10/2021

720 Athletics – Grunt/Competitors Class View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 60 Min AMRAP: 8 x 25ft. Low Sled Push on Rubber 45/25 300m Run 30 Single DB Box Step-Ups 24″/20″ 50/35 300m Run 100/100m Single DB OH Carry 300m Run 20 Strict Tarzan Pull-Ups 300m Run 50 Push-Ups 300m Run 50…

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Friday 04/09/2021

720 Athletics – Sport or Performance View Public Whiteboard Clean and Jerk (Every 90s) 2x Power Clean + 1x Split Jerk 2 Sets @ 70% 2 Sets @ 74% 2 Sets @ 78% Metcon (Time) 3 Rounds: 10 C&J (135/95) 20 Air Squats 30 Lateral Hops over the bar -rest 1 min between rounds-Time Cap:…

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Thursday 04/08/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10 Small+10 Medium+10 Large Arm Rotations Forward and Backwards 5 Inch Worms with 2 Push Ups + 10 Shoulder taps Accessories 5 sets or 12 minutes minutes for quality 10 Kneeling Dumbbell Shoulder Press (light/moderate weight) 10 Dumbbell Lateral Raises (light/moderate weight) 30s…

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Wednesday 04/07/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10 Banded Pass Throughs 10 Banded Pull Apart – chest 16 Alt Banded Pull Apart – Diagonal across chest 10 Banded Pull Apart – Overhead Overhead Squat (Every 90s) 6 sets x 4 reps @ 60% of 1RM OHS/Snatch Metcon (Time) 20 Burpee…

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Tuesday 04/06/2021

720 Athletics – Sport or Performance View Public Whiteboard Running 1200m run, rest 2 minutes 800m run, rest 90s 400m run, rest 60s 200m run, rest 30s 400m run, rest 60s 800m run, rest 90s 1200m run

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Monday 04/05/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m Run 10 Lunges with Rotation 5 Squats – 3s down + 3s pause 10 Lunges with OH reach 5 Jumping Air Squats Back Squat (6 sets Every 2 minutes) 1. 5 Reps @ 75% 2. 4 Reps @ 80% 3. 3 Reps…

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Sunday 04/04/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) For time: Buy in: 1 mile run 5 Rounds 20 Box Jumps 20 V-Ups 20/15 Push ups Buy out: 1 mile run40 min Time Cap

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Monday 04/04/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m run 10 lunges with rotation 5 air squats – 3s down+3s pause at the bottom 10 lunges with OH reach 5 jumping air squats Back Squat (Every 2 minutes) 1. 5 Reps @ 75% 2. 4 Reps @ 80% 3. 3 Reps…

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Saturday 04/03/2021

720 Athletics – Grunt/Competitors Class View Public Whiteboard Metcon (AMRAP – Rounds and Reps) At 0:00 A. 15 minute AMRAP 5 Muscle Ups/ 10 pull-ups + 5 Push ups 10 Devils Press 15 DB Box Step Over Rx (45+/25+) Open (35/20)Dropping DBs ends your workout! Metcon (Time) At 20:00 B. 150 Wallballs Every time you…

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Olympic Weightlifting 04/03/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 8 sets with empty barbell: CL Deadlift + Power Clean + Front Squat + Clean Clean Pull Under (6 EMOM x 3 Reps) Start light, focus on speed Pause Cleans (8 Sets – every 2 min) Pause in the catch position2 Power Cleans with…

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Saturday 04/03/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) Partner workout: 5 rounds 80 KB swings 60 Kb Goblet Squats 400m run with medball Ball is never allowed to touch the floor 40 min time capOne partner working, the other partner holding a med ball of the floor. Partner can split reps with…

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Friday 04/02/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 1 min Row/Bike 5 Inch Worms 30 Plank Shoulder Taps 20 Heel Raises + 20 Jumps Push press + Push jerk (Every 90s) Set 1&2: 3 Push Press + 3 Push Jerks Set 3&4: 2 Push Press + 2 Push Jerks Set 5&6:…

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