Workouts

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

Grunt/Comp Class 6/27/20

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 (Time) 30min: 150ft Reverse Sled Drag 180/135 10 Strict HSPU 5 Sandbag over shoulder (heavy) 150ft Sled Drag 150ft…

Click for Full Workout

Olympic Weightlifting 6/27/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Clean (5 sets to build a light snappy set) 2 Muscle Cleans + 1 Pause FS + 1 Push Jerk Power Clean + Push Jerk (EMOM x 6: 2 reps @light-moderate) Halting Clean Pull (E1:15 x 4: 2 reps @ moderate) 2″ above floor + Above…

Click for Full Workout

DORK

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m Run 10 KB Shoulder Shrugs 10 KB Highpulls 10 KB Deadlifts Dork (Time) 6 rounds for time of: 60 Double Unders 30 Kettlebell Swings, 1.5/1 pood 15 Burpees Scaling: Reduce the reps and/or number of rounds in order to keep the volume…

Click for Full Workout

Build or HIIT 6/26/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 5/5 Double leg twisting MTN climbers 10 Yoga pushups 10 Lateral Skaters w/ floor touch 5 Squat vertical jumps Power Snatch (8min to build a moderate) 2 Hang power snatch + 1 Power Snatch Metcon (Time) E3min x 3: 10/7 Cal Monostructural Adv:…

Click for Full Workout

Build or HIIT 6/25/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3 rounds: 12 Jumping Jacks 5/5 Jumping Split squats 5 No Pushup burpee Functional Bodybuilding 3-4 sets or 10min: 6-8/leg Banded Zercher Split Squat @3312 (back knee 1-2″ from floor) *rest 20-30sec b/t legs if needed * rest 90sec b/t sets Metcon (No…

Click for Full Workout

Build or HIIT 6/24/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 10 Plank Shoulder taps 8 Alt scorpion 4 Sumo stance hinge floor touch to OH reach Power Clean (8min to build a moderate) 2 Hang Power Cleans + 1 Power Clean Metcon (AMRAP – Rounds and Reps) 12min AMRAP: 5 Deadlift…

Click for Full Workout

Build or HIIT 6/23/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m run 5 Kipping swings or 10sec hollow bar hang 5-7 50% T2B or V ups 5-7 Strict Pullups or Ring Rows Metcon (Time) A. 2 rounds: 800m Run 15 T2B *rest 2min BF B B. 3 rounds: 400m run 10 pull-ups 30/30…

Click for Full Workout

Build or HIIT 6/22/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 20sec MTN Climbers 20sec Russian Baby Makers 20sec HR Pushups Back Squat (12min to build a moderate 5 reps) rest 2-3min b/t Metcon (AMRAP – Reps) 2 sets: 30sec Max effort bike *rest 60sec 30sec Max effort C&J 95/65 *rest 60sec**Row…

Click for Full Workout

Sunday HIIT Only Class 6/21/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 2min mono (that you’ll be doing in WOD) 20 Hollow rocks 10 Banded GM narrow 10 Banded GM shoulder width 10 Banded GM sumo stance Metcon (No Measure) 1,000m row/1.4 mile AB/2,000m C2 bike/800m run 2 rounds: 12 Burpee box jump over…

Click for Full Workout

Grunt/Comp Class 6/20/20

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 Incline Bench Press (5 sets to build 5RM (15min Cap) Sets 1-3-5: Super set Max Strict C2B Pullups Metcon (Time)…

Click for Full Workout

Saturday WOD 6/20/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m Run 10 Burpees 5/5 x 3 way lunge Metcon (AMRAP – Rounds and Reps) 150 Step ups DB on shoulder 45-50/25-35, 20-24″ box EMOM including 0:00 – 7 no pushup burpee*25min Cap

Click for Full Workout

Olympic Weightlifting 6/20/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Snatch (5 sets to build a light snappy set) 2 Muscle Snatch + 1 Pause OHS + 1 Snatch Balance Squat Snatch (EMOM x 6: 2 reps @light-moderate) Halting Snatch Pull (E1:15 x 4: 2 reps @ moderate) 2″ above floor + Above knee Front Squat…

Click for Full Workout