Workouts

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

Saturday 9/11/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (Time) 2001 meter Run 11 Box Jumps (24/20″) 11 Thrusters (135/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (165/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (53/35) 11 Toes-to-Bars 11 Deadlifts (165/115) 11 Push Jerks (165/115) 2001 meter RowTime Cap: 35 Minutes

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Friday 09/10/2021

720 Athletics – Sport or Performance View Public Whiteboard Bench Press (Every 2 Minutes: 6 sets of 4 Reps) After each set perform 15 Banded High Pulls Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes 21/15 Calories 15 Deficit Push Ups (4″/2″) 9 Deadlifts (225/155) Metcon (AMRAP – Rounds and Reps) AMRAP 16 Minutes…

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OLY 09/09/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up Barbell Warm Up: 10 Sets Empty Barbell: Power Clean + Clean + Push Press + Push Jerk Front Squat (Every 2 minutes for 5 Sets) 5 reps @ 60% 5 reps @ 65% 5 reps @ 65% 5 reps @ 70% 5 reps @ 70% 2…

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Thursday 09/09/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (No Measure) A) 4 Rounds for quality 10-15 Barbell Bicep Curls (athletes choice of weight) 7 Plank Walk outs (as far as possible) 20s Bottom + 20s Top of Rings hold B) 4 Rounds for quality 50′ Handstand walk/30 Handstand Shoulder taps/ 30 Plank shoulder…

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Wednesday 09/08/2021

720 Athletics – Sport or Performance View Public Whiteboard Back Rack Lunge (Every 90 for 5 Rounds) 16 Back rack ALT Forward Lunges @ 30-50% of 1RM BS Metcon (Time) 4 Rounds: 30 Single Arm KB Push Press (53/35) 30 KB Lunges 30 Sit Ups 30 Air Squats -Rest 1 minute between rounds-Time Cap: 20…

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Tuesday 09/07/2021

720 Athletics – Sport or Performance View Public Whiteboard Gymnastics 12 Minute Emom: 5-7 False Grip Ring Pull-Ups/ 5-7 False Grip Ring Rows 5 Ring Muscle Ups/ 5 Low Ring transition practice 5-10 Dips/ 5-10 Banded Dips Metcon (Time) Partner Workout: 800m Run together 42 Chest To Bar Pullups – Split 600m Run Together 30…

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OLY 09/07/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) Barbell Warm Up: 10 Sets Empty Barbell: High hang SN + hang SN + SN Snatch High Pull + Power Snatch + Snatch (1+1+1) Every 90s for 10 Sets Start at 40% of 1RM and add every 2 seAll with 2s pause at the…

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Labor Day HERO WOD

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2 Rounds: 200m Run 10 Air Squats 10 Scap Rows/PullUps Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunTIME CAP 40 MIN. Nineteen City of Prescott (Arizona, USA) firefighters, members of…

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Sunday Performance

720 Athletics – Performance ONLY View Public Whiteboard Metcon (Time) Run 400m then 4 rounds: 15 kb swings-15 pushups-15 air squats- into Run 600m then 3 rounds: 15 kb swings-15 pushups-15 air squats- into Run 800m then 2 rounds:15 kb swings-15 pushups-15 air squats – into Run 600m then 1 round:15 kb swings-15 pushups-15 air…

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Partner Saturday!

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 400m Run 30 Sec Bar Hang in Hollow 20 Empty Barbell Goodmornings 15 Empty Barbell Strict Presses Metcon (AMRAP – Rounds and Reps) 35 Min AMRAP: 800m Run 400m DB OH Carry 20 Devils Presses 45/25Both partners run 800. Both partners go on…

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Friday 09/03/2021

720 Athletics – Sport or Performance View Public Whiteboard Shoulder Press (Every 2 Minutes) 5 Sets of 6 Reps – Build After each set perform 5 single arm DB high pulls (each side) Metcon (Time) 21-15-9 Burpees over the bar Power Snatch (115/75)Time Cap: 12 Minutes Metcon (Time) 21-15-9 Burpees 42-30-18 Kb Swings (53/35)Time Cap:…

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Thursday 09/02/2021

720 Athletics – Sport or Performance View Public Whiteboard Metcon (No Measure) A) 3 sets: 10 Barbell Front Foot Elevated Lunges (each side) 10 Barbell Good Mornings 30-seconds top of Superman hold B) 3 sets: 30s Handstand/Plank hold 30s Pull Up Bar Hang 30s Hollow Hold C) 3 Sets: 10 KB/DB weighted Cossack Squats 10…

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