Workouts

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HIIT 2/11/20

Announcements Skate City, Arvada this Saturday at 5pm! Bring your favorite Valentine and come skate with us 🙂 720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 2min Monostructural 8/8 Split Squats 5 Pushups @50X1 Metcon (No Measure) A. 5 sets: 10 HR Pushups 15 Cal Row or Bike 20 DB Walking Lunges (farmer…

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Performance 2/10/20

Announcements Skate City, Arvada this Saturday at 5pm! Bring your favorite Valentine and come skate with us 🙂 720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees 30sec plank 10 Banded GM Sumo Deadlift (EMOM x 8: 2 reps 75%) Metcon (Time) 4 rounds: 8 Man makers (row-pushup-row-PC- jerk) 45-50/25-35 16 Pullups…

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Olympic Weightlifting 2/10/20

Announcements Skate City, Arvada this Saturday at 5pm! Bring your favorite Valentine and come skate with us 🙂 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 (E30sec x 7- Bar only) Hang Muscle Snatch…

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HIIT 2/9/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 10 Air Squats 15 Banded GM Metcon (No Measure) 3 rounds: 40 Wallballs **rest 2min 1k Row/1.4 Bike/ 800m AR/ 800m SKI **rest 2min 40 DBL KB Russian Swings **rest 2min**35min Cap

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Powerlifting 2/9/20

720 Athletics – Powerlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Bench Press **All working sets are 90% of 1RM weight (ex; 90% 1RM x 40%= working weight). If you do not have a 1RM in the lift, then find…

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Olympic Weightlifting 2/8/20

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 Clean Hang Muscle clean + strict press – 2 sets of 5 at 35-40% Hang Power Clean and Jerk Hang Power Clean + Push Jerk – EMOM…

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Grunt/Comp Class 2/8/20

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- Banded Box Squat or 15min 2RM- Floor Press w/ chains Accessory 3 sets: 8/8 Landmine DL to…

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Saturday Partner WOD

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 15/12 Cal Row or Bike 10 Burpees 10 KB Swings Metcon (Time) Partner WORKOUT! A. Min 0-10 150/120/100 Cal Row *Partner Side plank B. Min 10-20 (alternate rounds): 9 DB SDLHP 45-50/25-35 35 DU C. Min 20-30 (or till completion): 100/85/75 Cal AB *Partner 15…

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Performance 2/7/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 20 Band Sumo Deadlift 10-20sec Ring Support Hold 10 Burpees Deadlift (EMOM x 8: 2 reps 72.5%) Metcon (Time) 5 rounds: 10 HSPU 10 Supinated Ring Rows Into 4 rounds: 30 Russian Twists (15/10 plate) 20 Suitcase KB/DB Step up 24/20″, 45-50/25-35**18min CAP

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Powerlifting 2/6/20

720 Athletics – Powerlifting View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Deadlift **All working sets are 90% of 1RM weight (ex; 90% 1RM x 40%= working weight). If you do not have a 1RM in the lift, then find it.…

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Performance 2/6/20

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 5/5 SA DB Thruster + Windmill 8 Jumping air squat Squat Clean and Jerk (E2min x 6: 2 SC + 2 PJ @62.5%) **Super set: 5 Box Jump step down 36/30″ Metcon (Time) 6 rounds: 12 (6/6) DB HCJ 45-50/25-35 10 Box jump…

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HIIT 2/6/20

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 50ft Spiderman crawl 10 Yoga Pushups Metcon (No Measure) A. 2min AMRAPs x 4 sets: 15 Burpees Remaining time Max Cal AB or Row *rest 2min b/t sets B. 12min AMRAP: 100ft Plate push on turf 10/10 DB Hang Snatch 100 SU/ 50…

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