Workouts

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

Thursday 04/01/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 30 jumping jacks 50 ft Frankenstein Walks 50 ft Walking Quad Stretch 50 ft Lunge with Rotation 50 ft Walking RDLs Clean High Pull + High Hang Clean + Hang Clean (Every 90s) – 3 sets @ 65% 1RM Clean – 3 sets…

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Wednesday 03/31/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2 Rounds: 10 Banded Good mornings 10 Banded side steps each way Deadlift (6 sets x 10 reps (Every 90s)) @ 50-60% *Unbroken reps Metcon (2 Rounds for time) For Time: 50 Deadlifts (95/65) 35 Hang Power Cleans (95/65) 20 Bar Facing Burpees…

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Tuesday 03/30/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 10 Banded Pass Throughs 10 Banded Pull Apart – chest 16 Alt Banded Pull Apart – Diagonal across chest 10 Banded Pull Apart – Overhead 10 Banded Sumo Stance High Pulls Snatch High Pull + High Hang Power Snatch + High Hang Snatch…

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Monday 03/29/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m run 20 Reverse Lunges 10 Air Squats 10 Jumping Air Squats Front Squat (Every 90s) 5 sets of 6 reps @ 70% of 1RM Metcon (Time) 5 Rounds: 400m run 20 Plate GTOH 20 Plate OH Lunges Sport (45/35) Performance (25/15) *No…

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Sunday 03/28/2021

720 Athletics – Performance ONLY View Public Whiteboard Warm-up 200m run 20 lunges 10 squats 200m run Metcon (AMRAP – Rounds and Reps) 15 Minute Amrap: 20 Ring Rows 20 Single Arm OH Lunges 20 Sit Ups Metcon (AMRAP – Rounds and Reps) 15 Minute Amrap: 12 Box Jump Overs 16 KB Swings 20 Air…

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Saturday 03/27/2021

720 Athletics – Grunt/Competitors Class View Public Whiteboard Power Snatch (Find a 1RM) 15 minutes Metcon (AMRAP – Reps) B. At 20:00 15 min AMRAP 10 Deadlifts (275/185) (185/135) 20 Box Jump Overs 30 AbMat Sit Ups Metcon (Time) C. At 40:00 200/150 Calories Row/AB (150/100 Ski), at the top of every minute 5 burpees…

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Saturday 03/27/2021

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up Specific Warm Up: Press + Push Press + Push Jerk +Split Jerk (1+1+1+1) x10 Strict Press + Push Press (1 Press + 2 Push press (no rebounding)) 2 sets @ 70% 1RM Press 2 sets @ 75% 3 sets @ 80% Every 90s Split Jerk (From…

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Saturday March 27th

720 Athletics – Sport or Performance View Public Whiteboard Warm-up 3 Rounds 10 Yoga Push-Up 10/leg Reverse Lunge 10/arm Single Arm DB Upright Rows 10m Ostrich Walk Weighted Pull-ups (1×3) 10 minutes to build to a heavy set of 3 strict pull-ups. Modify to 5 sets of unweighted (3-6 reps) > banded strict pull-up (6…

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Friday 03/26/2021

720 Athletics – Sport or Performance View Public Whiteboard Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups…

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Thursday 03/25/2021

720 Athletics – Sport or Performance View Public Whiteboard Accessory 12 Minutes for 3-4 quality rounds 15 Glute Bridges (add weight if desired) 10 Bird Dogs (with 2 second pause at end range) 10 Weighted Single Front Rack Dumbbell Lateral Box Step Ups (light/moderate) (each side) 100’ Suitcase Carry (Heavy) (Each side) Metcon (4 Rounds…

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Wednesday 03/24/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up 20 Arm rotations forward 20 Arm rotations backward 5 inch worms with 2 push ups, Down Dog and Up dog 20 Elevator planks Strength 4 sets: 60s weighted Plank (AHAP) Rest 30s 60-90s Handstand Hold Rest 1 min Metcon (Time) 5 sets (1 Set every…

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Tuesday 03/22/2021

720 Athletics – Sport or Performance View Public Whiteboard Warm-up 50 Jumping Jacks 10 banded pass throughs 10 banded pull aparts across chest 10 banded pull aparts overhead 3 pos snatch (High Hang, Hang, Floor) Every 90s: – 2 sets @ 65% 1RM Snatch – 2 sets @ 70% 1RM Snatch – 2 sets @…

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