Workouts

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Build or HIIT 3/12/20 **TESTING WEEK**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 30sec Row 30sec SU 15/15sec Calf Post stretch Metcon (Time) 3K Row 300 DU/ 400 SUHeats begin on the minute as soon as a rower opens up. Just deduct time appropriately. HIIT For Time: 3k Row 300 DU/ 400 SU

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Build or HIIT 3/11/20 **TESTING WEEK**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 30sec AB hard effort 5 Scap Pullups or Rows 5 kipping swings or 10sec chest to rings 5 Strict Pullups or 5 Ring Rows Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Accessory 3 rounds NOT for time (12min): 1min Side…

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Build or HIIT 3/10/20 **TESTING WEEK**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min row/bike 2min Single unders 5k Run (Time) Max Effort 5k Run HIIT 5k Run

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Build or HIIT 3/9/20**TESTING WEEK**

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 30MTN Climbers 5 plank ups downs 5 DB Thrusters 10 V ups Squat Clean (20min 1RM) Metcon (AMRAP – Reps) Squat clean 5min AMRAP @85% of today HIIT A. 20min AMRAP FOR QUALITY: 10 Plank up downs 5 DB Thrusters 10 V ups…

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HIIT 3/8/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 100 Single unders 5 Burpees Metcon (No Measure) 25min AMRAP: 400m Run 25 V ups 25 Pushups 400m Run 25 KB Swings 25 Pushups 400m Run 25 Ring Rows 25 Pushups 400m Run 25 Single DB Thrusters 25 Pushups

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Grunt/Comp Class 3/7/20

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 Strength 15min – 2RM 1-1/4 Back Squat or 15min 2RM- Floor Press (Normal Grip) Accessory 3 sets: 8-12 Strict Toes…

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Warm Weather Partner Day!!

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 800m Run 10 Air Squats 10 Ring Rows 10 Kip Swings Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP: 400m Run TOGETHER 40 Air Squats 30 Pull-Ups or RR 20 BurpeesRx+ : If you got a VEST, wear it!!

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Olympic Weightlifting 3/7/20

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! Muscle Snatch 10 sets with bar or 35-45%: Tall Snatch Hi Hang Muscle Snatch Snatch Balance OHS Squat Snatch EMOM x 12 @67.5% Squat Snatch + OHS @32×1…

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Build + HIIT 3/6/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 60sec plank up downs Accessory MIDLINE TABATA (20sec on/10sec off x 8 rounds each): 1. Lemon Squeeze 2. Side Plank Rotations (alternate sides each rd) Metcon (AMRAP – Reps) A. 4 min AMRAP: 30 burpee box jump overs 24/20″ *Remaining time max cal…

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Build or HIIT 3/6/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 30sec plank up downs 10 KB Swings 5/5 SL V ups Accessory MIDLINE TABATA (20sec on/10sec off x 8 rounds each): 1. Lemon Squeeze 2. Side Plank Rotations (alternate sides each rd) Metcon (AMRAP – Reps) A. 4 min AMRAP: 30…

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Build + HIIT 3/5/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Bear Crawl 20 Deadbugs 10 NO Pushup burpees EMOM EMOM x 12 1 – 12-15 DB weighted sit-ups 2 – 45 sec front rack kb hold 3 – 10-15 ring rows Metcon (Time) 3 rounds 100m farmer carry (HEAVY) 10 devil presses – 45-50/25-35…

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Build or HIIT 3/5/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 60sec Bear Crawl 20 Deadbugs 10 NO Pushup burpees EMOM EMOM x 12 1 – 12-15 DB weighted sit-ups 2 – 45 sec front rack kb hold 3 – 10-15 ring rows Metcon (Time) 3 rounds 100m farmer carry (HEAVY) 10 devil presses…

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