Workouts

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

OLY

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up Barbell Warm Up 10 Rounds of: Power Snatch + Snatch + Snatch Balance Power Snatch + Snatch (Every 2 Min for 6 Sets) 70%, 75%, 80%, 85%, 90%, 95% Warm-up Barbell Warm Up: 10 Rounds of: Power Clean + Clean + High Hang Clean power clean…

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Monday 09/20/2021

720 Athletics – Sport or Performance View Public Whiteboard Deadlift (Every 90s) 6 sets x 3 reps @ 80% of 1RM Metcon (Time) Teams of 2: 50 Power Snatch (95/65) 20 Synchro Bar-facing Burpees 30 Power Snatch (115/85) 20 Synchro Bar-facing Burpees 10 Power Snatch (135/105) 20 Synchro Bar-facing BurpeesTime Cap: 16 Minutes Metcon (Time)…

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Sunday 09/19/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) Teams of 2: 150/120 Calorie Assault Bike 120 Wall Balls 150/120 Calorie Assault BikeTime Cap: 40 Minutes

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At Home Workout – no classes

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) For Time 600m Backpack (weighted) Run 90 Backpack Back Squats/ Goblet Squats 20 Lateral Burpees Over Backpack 400m Backpack Run 60 Backpack Back Squats/ Goblet Squats 20 Lateral Burpees Over Backpack 200m Backpack Run 30 Backpack Back Squats/ Goblet Squats 20 Lateral Burpees Over…

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Friday 09/17/2021

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 90s) 6 sets of 3 reps at 70% Metcon (Time) 3 Rounds 3 Rounds 15/12 Calorie Row 21 Overhead Squats (75/55) 200m Run -Rest 3:00 – For Time: 30/24 Calorie Row 42 Overhead Squats (75/55) Run around the schoolTime Cap: 20 Minutes Metcon…

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Thursday OLY

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up 10 Rounds w Empty Barbell: Power Snatch + OHS + Snatch Balance + Snatch Snatch Balance + OHS (5 Minutes EMOM) 1x SB + 2x OHS at 50% Snatch Balance + OHS (5 Minutes EMOM) 1x SB + 2 OHS at 60-70% Power Snatch + OHS…

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Thursday 09/16/2021

720 Athletics – Sport or Performance View Public Whiteboard Strict Pull-ups (10 Minutes EMOM of 5-7 Reps) Advanced – Strict Pull-Ups + 1 sec Pause at the top + 2-3 second negative Intermediate – Strict Pull-Up Novice: Banded Pull Up + Slow negative Beginner: Ring Row + 3 second negative Metcon (Time) 10 rounds for…

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Wednesday 09/15/2021

720 Athletics – Sport or Performance View Public Whiteboard Deadlift (Every 90s) 6 Sets x 3 reps at 70% of 1RM Metcon (Time) For Time: 3-6-9-12-9-6-3 Clean and Jerk (155/105) Burpee Box Jumps (24/20)Time Cap: 15 Minutes Metcon (Time) For Time: 3-6-9-12-9-6-3 Clean and Jerk (105/75) Burpee Box Jumps/Step Ups (20/16)Time Cap: 15 Minutes

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Tuesday 09/14/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (Every 90s) 6 sets x 3 reps @70% of 1RM Metcon (AMRAP – Reps) 5 Sets of 2:00 AMRAP 30 Air Squats Max Calorie Assault Bike/Bike ErgRest 2:00 between sets Metcon (AMRAP – Reps) 5 Sets of 2:00 AMRAP 20 Air Squats Max Calorie…

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OLY Tuesday

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up 10 Rounds w Empty Barbell: Muscle Clean + Power Clean + Front Squat + Jerk Power Clean + Clean + Push Jerk + Split Jerk (All at 70% – focusing on technique) Every 2 minutes for 6 sets Power Clean + Push Jerk (3 sets Every…

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Monday 09/13/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 16 Minutes Amrap 400m Run 30 strict abmat situps (hands must be crossed over chest) 15 Deadlifts (255/175) Performance 16 Minutes Amrap 400m Run 20 strict abmat situps (hands must be crossed over chest) 15 Deadlifts (185/125) Back Squat (Every…

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Sunday 09/12/2021

720 Athletics – Performance ONLY View Public Whiteboard Metcon (No Measure) Every 3 minutes for 36 minutes alternate between: 1) Run 400m + 10 pullups 2) 30/20 Bike Cal + 15/10 pushups 3) 15 db thrusters (35/25) + 30 Sit UpsTime Cap each set: 2:30

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