Workouts

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Build or HIIT 9/7/20- “The Chief”

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m run 20 Plank Shoulder taps 5-10 Pushups 10 Air Squats @33X1 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles HIIT 3min AMRAP…

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Sunday HIIT Only Class 9/6/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 1min row 20sec Parallel Squat hold 10 Prisoner Kang Squats Metcon (No Measure) 4min AMRAP x 5: 300m Row easy 200m Row Max effort 30 Jumping Air Squats 20 Alt DB Snatch *rest 90sec b/t sets

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Olympic Weightlifting 9/5/20

720 Athletics – Olympic Weightlifting View Public Whiteboard Muscle Snatch (5 sets to build a moderate-heavy set) 1 Hang Muscle Snatch + 1 Muscle Snatch + 2 Snatch Balance + 1 OHS Squat Snatch (EMOM x 10: 1 SS + 1 HSS Light-moderate) Snatch Pull (E1:15 x 4: 2 reps @ moderate-heavy) 3sec Pause at…

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Compete Interval Training

720 Athletics – Grunt/Competitors Class Be Warmed Up and Ready to go at 7am! View Public Whiteboard push press + push jerk + split jerk (Every 60 sec x 6 sets ) -build each set Functional Bodybuilding Every 60 sec x 6 sets 1st – Glute Bridge Dumbbell Floor Press @2020 x 6-8 reps 2nd…

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Saturday Workout

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds 200m run 20 DU 5 inch worms 10 no push-up burpee 5 air squats + 5 jumping squats Metcon (Time) 800m run -rest 60 sec 10-8-6-4-2 Burpee Box Jump Goblet Squats (24/16kg) Kettlebell Swings V-ups -rest 60 sec 800m row or…

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Build or HIIT 9/4/20 – Lower Body Hypertrophy w/High effort Aerobic Interval Training

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 20 Banded GM 10 Russian Baby Makers 10 Jumping Lunges Squat Clean 15 min or 12 sets: 1 Squat Clean * rest 45-60 sec between sets. *Build to a moderate- heavy set Metcon (AMRAP – Rounds and Reps) 4 min AMRAP x 3…

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Build or HIIT 9/3/20 – Upper Body Hypertrophy w/Anaerobic Intervals

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 15 Banded Bent over Row 2 wall walks Accessory 3 Sets: Max Supinated Inverted Row (goal is 15+ Unbroken reps) Immediately into: 20-45sec Wall Walk hold at 45deg Shoulder taps or Rocks (distribute weight from side to side- Scale to Pike…

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Build or HIIT 9/2/20 – Long Aerobic

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min Row 100m run 10 Burpees Metcon (Time) ***TESTING DAY- Record time in the spreadsheet*** 60/40 Cal Row or Bike 15 Burpee Box Jump 24/20″ 45/30 Cal Row or Bike 15 Burpee Box Jump 30/20 Cal Row or Bike 15 Burpee Box Jump…

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Build or HIIT 9/1/20 – Strength w/Conditioning Finisher

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 5/5 Cossack Squats 5 Plank up downs Back Squat ***TESTING DAY- Record your weight in the spreadsheet*** Back Squat – build to a heavy 1RM – 15 min -then 1x max reps @85% @30X1 Accessory A. 3 super sets: 8 RDL…

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Build or HIIT 8/31/20 – Long Aerobic

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 10 High Knees in place Forward/reverse Bear crawl in box 5 Scap Pullups/Rows 5 Kipping Baby Pullups (Ring Rows for HIIT) Metcon (Time) 5 rounds 5 strict pull-ups 10 kipping pull-ups or C2B Adv: 5 bar MU 400m run 3/3 Turkish…

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Sunday HIIT Only Class 8/30/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 12/9 Cal Row 40 MTN Climbers 20 DU or 40 SU Metcon (No Measure) 4 sets: 15/9 Cal Mono of choice 8 SA DB OH Lunges 60 DU or 120 SU 20 Plank Shoulder Taps 15/9 Cal Mono of choice 8 SA…

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Grunt/Comp Class 8/29/20

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 A. 12min to build : 3 position clean (Power or Squat) Or 3 RM Close Grip Bench Press w/…

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