Workouts

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Build or HIIT 6/19/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min per station: Banded Goodmornings Plank Shoulder taps Tuck Hollow hold Power Clean ( Every 90 sec x 4: [email protected]%) Metcon (No Measure) Every 2 min x 6 sets 3 HPC 125/85#, Adv 155/105# 12 push-ups Adv: Plyo push ups 6 T2B HIIT…

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Build or HIIT 6/18/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 3min AMRAP: 20sec high knees 20sec burpees 20sec Cossack Squat Back Squat (3 x 8 @65%) *rest 90sec-2min Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 40 wallballs 500m Row or .7mi AB or 1,000m C2 bike 60 DU or 120 Singles…

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Build or HIIT 6/17/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 5/5 Double leg twisting MTN climbers 10 Plank up downs 10 Lateral Skaters w/ floor touch 5 Squat vertical jumps Power Snatch (E90sec x 4: 1.1.1 @65% or light-moderate) Metcon (Time) 10-20-30-40 Alternate DB Power Snatch 45/25#, Adv 50/35# Box Jump step down…

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Build or HIIT 6/16/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m run 10 Pike Shoulder taps 2sec holds 10 Pushups 5 Supine torso raise (press elbows down lifting chest- hold 3sec) Shoulder Press 3 sets: 6-8 reps @60-65% (moderate but UB) *rest 90sec-2min *Take from floor Metcon (AMRAP – Reps) 2 rounds: 200m…

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Build or HIIT 6/15/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 7/5 cal Bike or Row (choose what you’ll be doing in the metcon) 5 Burpees 5/5 SA Standing Band Low row Strength 4 sets 12 reps Bent-over-rows w/band only 10/10 banded plank row *rest 60sec B/t sets Metcon (Time) 100/80 Bike…

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Sunday HIIT Only Class 6/14/20

720 Athletics – SUNDAY HIIT ONLY CLASS View Public Whiteboard Warm-up (No Measure) 30 Jumping Jacks 10/10 Plank Shoulder taps 10 Jumping Knee tucks Metcon (No Measure) 100 L arm Renegade row + Pushup + R arm Renegade row (moderate weight) **Every 25 reps perform: 25 Box Jump overs (100 total)*30min Cap

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Big Floyd

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 10 MTN Climbers 5 Deadlift-empty bar 10 MTN Climbers 5 Squat Cleans 10 MTN Climbers 5 Push Press 10 MTN Climbers 5 Clusters 10 MTN Climbers Metcon (Time) “Big Floyd” Cash In: Do your own research. Read anti-racist articles and educate yourself. I…

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Big Floyd

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) 10 MTN Climbers 5 Deadlift-empty bar 10 MTN Climbers 5 Squat Cleans 10 MTN Climbers 5 Push Press 10 MTN Climbers 5 Clusters 10 MTN Climbers Metcon (Time) “Big Floyd” Cash In: Do your own research. Read anti-racist articles and educate yourself. I recommend…

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Build or HIIT 6/12/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 2 rounds: 7/5 cal Bike 5 Burpees 10 Seated Band row (fast reps) Strength 4 sets 12 reps Bent-over-rows Max Reps Knee tucks @3212 (Laying supine on floor, feet stay above floor in bottom of every rep. If they touch, that ends the…

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Build or HIIT 6/11/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 1min per station: Banded Goodmornings Body Saw Single unders Power Clean ( Every 45 sec x 10: Hang Power + Power Clean @60%) Metcon (Time) For time: 2-4-6-8-10-12-14 DL 185/125 30 DU or 60 SU after each set (7 sets)*15min Cap HIIT A.…

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Build or HIIT 6/10/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 400m Run 10/10 Alt SL Glute bridges 2sec hold at top 10 banded pull aparts Back Squat (3 x [email protected]%) *rest 60-90sec Metcon (AMRAP – Rounds and Reps) 10 min amrap 3 Strict Pull-ups 3/3 push-ups – elevate one hand on DB 9…

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Build or HIIT 6/9/20

720 Athletics – Build or HIIT View Public Whiteboard Warm-up (No Measure) 200m Run 10 Lateral burpees Power Snatch Hang Power Snatch + Power Snatches – every 45sec x [email protected]% Metcon (Time) 2 rounds 200m run 20 Hang Power Snatches – 75/55# 200m run – rest 1 min b/t rds*10min Cap HIIT A. E45sec x…

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