Workouts

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Performance 1/6/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 20 Banded GM 3 wall walks Deadlift (E90sec x 5 sets: 2 reps 80-85%) **2sec hold 1-2inch from floor Metcon (3 Rounds for reps) 4min AMRAP x 3: 100 DU/150 SU 10 S2OH 135/95 10 Cal Row or Ski**Rest 2min b/t sets

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Olympic Weightlifting 1/6/20

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! Squat Snatch (15min 1RM) Back Squat (15min 1RM) Bench Press (15min 1RM)

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HIIT 1/5/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec monostructural 30sec lateral shuffle x 30ft each way 10 Jumping Air Squats Metcon (No Measure) A. 3min AMRAP x 4: 10 Med ball Cleans 10/7 Cal AB or Row Max 30ft Shuttle runs in remaining time *rest 90sec b/t sets **rest 3min before B…

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720 Weightlifting 1/4/20

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! Power Clean Power Clean + Hang Power Clean + 2 Front Squats 2 [email protected]% 2 [email protected]% 2 [email protected]% 2 [email protected]% Bench Press (3×10 70%) Good Mornings (3×7)

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Grunt/Comp Class 1/4/20

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 Back rack reverse lunge (15min 8RM w/ band tension) Accessory 3 rounds: 10 DB Decline Floor Press 30/30 Banded Side…

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Saturday Partner WOD

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 15 Burpees 15 Air Squats 15 KB Swings Metcon (AMRAP – Reps) 5min AMRAP per station (1min rest b/t stations), waterfall style- teams of 2: 3 Devil Press 45/25 9 Cal Air Runner 12/9 Cal Ski 40 DU/ 80 SU 8 Front Squat 115/75 1…

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Performance 1/3/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5/5 SL SA KB RDL 20 Small Plate Muscle snatch Power Snatch (12min 1RM: PS + HPS) Metcon (Time) E2min x 6: 10sec Max effort AB 100ft SB Bear hug Carry (must be UB)- AHAP

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HIIT 1/2/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 2min Monostructural 20 Plank Shoulder taps 15 Banded Rows Metcon (Time) 2 rounds: 30 Pushups 30 KB Swings 1000m Row 30 Ring Rows 30 Box Jumps30min Cap

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Performance 1/2/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Walking Lunges 10 Air Squats 5 Plank Walk backs Thruster (10min to build 1RM from rack) Metcon (No Measure) 20min EMOM: 1. 250m/200m Row 2. 8-10 Reverse lunge to step up 3. 45sec Plank walk backs 4. 5-6/side SA KB Thruster2. 45/25…

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Performance 12/31/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 cossack squats 20 Plank Shoulder taps Back Squat (12min 3RM, then max reps 80%) Metcon (Time) 50 Wallballs 20/14 Adv: 30/20 50 Burpee Box Jump overs 24/20″12min CAP

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Performance 12/30/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2min Monostructural 5 Scap Pullups 5 Kipping Swings 5 Pullups Metcon (Time) 3 rounds: 15 Power Snatch 95/65 Adv: 115/75 50 DU/ 100 SU 15 Power Clean and Jerk 15 Pullups Adv: C2B

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Meritage Corporate Class 12/20/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min Monostructural 20 Plank Shoulder taps 15 Banded Rows Metcon (Time) 30 Pushups 30 KB Swings 1600m Row 30 Ring Rows 30 Box Jumps

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