Workouts

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HIIT 12/29/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec monostructural 10 Burpees Metcon (No Measure) A. 4 sets: 15 Jumping Pullups 15/10 Cal Row Sprint 15 Air Squats *rest 90sec b/t sets B. 2 rounds: 12 Manmakers 150 DU/ 300 SU .7mile AB

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Grunt/Comp Class 12/28/19

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 Close grip bench press (15min 1RM w/ band tension) Type the details of the weightlifting Accessory 3 rounds: 200ft SB…

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Bring a Friend!

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2min monostructural 10 Walking lunges 10 Jumping air squats Metcon (Time) Partners split 50/50 3 rounds: 70 Wallballs 20/14 40 Burpee Box Jump over 24/20 1k Row35min CAP

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720 Strength 12/28/19

720 Athletics – Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Clean and Jerk Squat Clean & Jerk 1 x [email protected]% 2 x [email protected]% 3 x [email protected]% 3 x [email protected]% 2 x [email protected]% Back Squat (5×1 90%) Push Press…

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Performance 12/27/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 20 Banded GM 20-30sec HS hold push press + push jerk + split jerk (15min to build: 2 PP + 1 PJ + 1 SplJ) Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

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Meritage Corporate Class 12/27/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 60sec monostructural 10 Burpees Metcon (No Measure) A. 3 sets: 15 Jumping Pullups 9/6 Cal Row Sprint 15 Air Squats *rest 90sec b/t sets B. 2 rounds: 12 Manmakers 10 Cal Air runner .7mile AB

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Performance 12/26/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Monostructural 50ft Bear crawl 10 Goblet Squats Front Squat (12min 3RM, then max reps 80%) Metcon (No Measure) 15min EMOM: 1. 15/10 Cal Row 2. 45sec Sled Push 45/25 3. 45sec Ring Pushups @2020

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Performance 12/24/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m Run 10 Ring Rows 8-10 Band SA Strict Press Metcon (Time) 3 rounds: 800m run 10/10 SA DB Push Press 45-50/25-35 3 Rope Climbs

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12 days of Christmas

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec DU or SU 5 Burpees 5 KB Swings 5 Scap Pullups 5 BB Hang Muscle Clean 5 BB Thrusters Metcon (Time) “12 Days of Christmas” 1. Squat Clean Thruster 115/75 Adv: 135/95 2. Strict Pullups Adv: MU 3. Box Jump 24/20″ 4. V ups…

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12 days of Christmas

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 60sec DU or SU 5 Burpees 5 KB Swings 5 Ring Rows 5 Goblet Squats Metcon (Time) “12 Days of Christmas” 1. DB Squat Clean Thruster 2. Pushups 3. Box Jump 4. Hanging knee tucks 5. KB Swings 6. Ring Rows 7. Situps…

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HIIT 12/22/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec monostructural 10 Burpees 10 Walking Lunges Metcon (No Measure) A. E2min x 6: 30sec monostructural (tough effort) 8 DB Thrusters 4 Lateral Burpees over DB B. 3 rounds: 30 RKB swings 50/50ft SA KB Front Rack Walking Lunges 50 DU/ 100 SU

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720 Strength 12/21/19

720 Athletics – Strength View Public Whiteboard Warm-up (No Measure) Warm up on your own and be ready to go at the top of the hour! Squat Snatch Hang Snatch + Snatch 5 [email protected]% 5 [email protected]% 4 [email protected]% 4 [email protected]% Back Squat ( 3 x [email protected]%) Bench Press (5×[email protected]% ***WIDE GRIP***)

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