Workouts

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

Tuesday

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 90s) 8 sets of 5 Reps Build to a heavy 5 rep Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest55# for…

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Independence Day Workout

720 Athletics – Sport or Performance View Public Whiteboard Warm-up 200m Run 10 Box Step Ups 10 Box Pushups 10 Air Squats 10 Sit-Ups Metcon (Time) With a Partner… 1776 Meters Mono-structural 17 Deadlifts 76 Burpees 17 Hang Cleans 76 Box Jumps 17 Shoulder to OH 76 Pushups 17 Ground to OH 76 Sit-ups 17…

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At Home workout

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 100 Air Squats -rest 60 seconds- 100 Lunges (weighted if you can) -rest 90 seconds- 50 Burpees -rest 60 seconds- 1000m Run

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Toes to Bar Friday

720 Athletics – Sport or Performance View Public Whiteboard Toes-To-Bar (12 Min EMOM) 12 Min EMOM: 1: 8 Straight Leg Raises – as high as you can with no kip 2: 15 Toes To KB 3: 10 Supermen with 3s pause at the top Metcon (Time) For time: 800m run 50 Jumping Air Squats 40…

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Accessory Thursday

720 Athletics – Sport or Performance View Public Whiteboard Accessories A: 10 min Handstand work Tripod position hold – use pads as needed 20-30s Knees on elbows 12 Alternating knee lifts 20-30s knees of elbows hold B: 4 Rounds for quality 10-15 Bicep Curls (athletes choice of weight) 7 Plank Walk outs (as far as…

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Cardio Wednesday

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 5 Rounds: 400m Run 30/24 Calories 20 Box Jump Overs (24/20) 30 Sit upsTime Cap: 40 Minutes Metcon (Time) 4 Rounds: 400m Run 30/24 Calories 20 Box Jump Overs 30 Sit UpsTime Cap: 40 Minutes

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Pull-up Day

720 Athletics – Sport or Performance View Public Whiteboard Pull-ups (12 Min EMOM) 1. 15-30s Isometric Pull Up hold 2. 15 Bent Over Barbell Rows (pronated) 3. 30s Hollow Hold Metcon (Time) 4 Rounds: 8 Strict Pull-Ups 16 Russian Kb Swings (70/53) 24 Goblet Lunges 1 min rest between roundsTime Cap: 4 Minutes each round…

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Monday 06/28/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (Every 2 minutes) Set 1: 6 Reps at 60% Set 2: 5 Reps at 65% Set 3: 4 Reps at 70% Set 4: 8 Reps at 60% Set 5: 7 Reps at 65% Set 6: 6 Reps at 70% Metcon (Time) 21-15-9 Lateral burpees…

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Sunday Funday

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) For time: 1000m row Dumbbell DT (5 rounds of 12 db deadlifts-9 db hang power cleans-6 db push jerks (50/35) 1000m rowTime Cap: 25 Minutes Metcon (Time) 3 Rounds: 200m Run 10 Burpees over the DB 10 Bent Over DB RowsTime Cap 10 Minutes

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Saturday!

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) With a Buddy… 10 Rounds: 10 Alternating DB Clean and Jerks (50/35) 5 Burpees 100 Wallballs (20/14) 10 Rounds: 5 Box Jump Overs (24/20) 10 Push-ups 100 KB Swings (24/16) 10 Rounds: 10 Plate Ground to Overhead (45/25) 200m Run

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C&J Test

720 Athletics – Sport or Performance View Public Whiteboard Clean and Jerk (Test 1RM) Every 2 minutes: Set 1: 3 Reps at 70% Set 2: 2 Reps at 75% Set 3: 2 Reps at 80% Set 4: 1 Rep at 85% Set 5: 1 Rep at 90% Set 6: 1 Rep at 95% Set 7:…

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Accessory Thursday

720 Athletics – Sport or Performance View Public Whiteboard Accessories Shoulder Opener and Stretch A) 5 Rounds 45s Plank 20 Scap Pull-Ups 10-20s Isometric Pull-Up Hold B) 5 Rounds 30s Handstand Hold 20 Plate Weighted Hollow Rocks 12 DB Lat Pullovers

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