Workouts

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Olympic Weightlifting 9/19/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Clean (5 sets to build a moderate-heavy set) 1 pause MC at mid thigh + 1 Muscle Clean + 1 Front Squat + 1 Split Jerk Clean and Jerk (E90sec x 8: 1 Hang C&J + 1 C&J *moderate) Snatch Pull (E1:15 x 4: 3 reps…

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Saturday WOD 9/19/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 30 Calf raises 15 Air Squats Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

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Build or HIIT 9/18/20- Gymnastic Skill + Aerobic intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 10 Lateral Step overs 10 Ring Rows Gymnastics 12min: Ring MU Skill w/ bands (Scale: use ring row technique + transition) *Stay submax on intensity working on the following: *Ring Control and stability in the support position *Skill development in the…

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Build or HIIT 9/17/29- Upper Body Strength + Core + Upper Body Hypertrophy

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 20 Band Pull aparts 10 Pushups 30sec Crab walk forward/back Shoulder Press 8min 5RM Strict Press 1 x max reps 90%of 5RM *little to no rest 1x max reps at 10-20# less *little to no rest 1x max reps at 10-20# less again…

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Build or HIIT 9/16/20- Power training w/ Anaerobic intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 10 Kang Squats 10 Vertical Jumps Power Clean 15min or 12 sets to build a moderate 1.1.1 PC w/ 2sec pause at knee Metcon (Time) E4min x 5 sets: 20 Lateral bar hops 5 HSC 115/75 Adv: 155/105 Bike Max cals…

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Build or HIIT 9/15/20- Long Aerobic w/ Gymnastics

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min Mono of choice 10 Scorpions 5 Scap Pullups/row 5 Kipping Swings or Pronated ring rows Metcon (AMRAP – Rounds and Reps) 4min AMRAP: 4 HR Pushups 4 Strict Supinated grip pull ups 12/9 Cal mono 4/4 Tall kneeling KB/DB Twist **rest 2min…

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Build or HIIT 9/14/20- Lower Body Strength w/ Hypertrophy

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10 Plank Shoulder taps 5-5-5 narrow-hip-wide stance GM 3 way lunge x 2 reps/side 10 Jump Squats Parallel Box Back Squat 15min to build heavy cluster set 2.2.2 + 5 broad jumps after each set *rest 10sec after every 2 reps Accessory 3…

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Sunday HIIT Only Class 9/13/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 200m Run 20 Plank Shoulder taps 10 Burpees Metcon (No Measure) 13min AMRAP: 15 HR Pushups 12 Plate Sit up to Overhead 9 Cal Bike *rest 3min 13min AMRAP: 20 Single leg V ups 9/9 SA DB Push Press 16 Ring Rows…

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Build or HIIT 9/11/20- “9-11 WOD”

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10/10 Double leg twisting MTN Climbers 10 Bird dogs w/ 2sec holds 10 Kang Squats Metcon (Time) 2001m row 3 rounds: 9 Deadlift 205/135 11 Burpees 3 rounds: 9 Hang Power Cleans 155/105 11 Burpees 3 rounds: 9 Front Squat 135/95 11 Burpees…

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Build or HIIT 9/10/20 – Upper Body Hypertrophy w/Anaerobic Intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 10 Alt Lunges 10sec HS hold/ wall walk hold or Pike on box hold 20 Seated Band Rows Accessory ***DELOAD WEEK*** 3 sets: 15 Snatch Grip Barbell Rows *build as needed *rest 30sec 10-20sec Wall HS Hold + 4-6 Strict HSPU…

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Build or HIIT 9/9/20 – Strength w/Conditioning Finisher

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 5/5 Cossack Squats 5/5 Pike Position SA toe taps Back Squat ***DELOAD WEEK*** 4 sets (10-12min): BS 6 reps * light-moderate or 60-65% of 1RM *rest 90sec-2min Accessory A.2-3 super sets (8-10min Cap): 12/12 SL DB RDL – 1 DB/KB 12/12…

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Build or HIIT 9/8/20 – Long Aerobic

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60 Single unders 5/5 Side plank rotations 5 Inch worms 10 Wide Grip Scap Pullups Metcon (Time) ****DELOAD WEEK**** 2 rounds: 1K Row (attempt nasal breathing only pace) 14 Wide Grip Strict Pullups 150 DU/ 300 SU 14 Rotational Med Ball Slam 1.4…

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