Workouts

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Sport or Performance- Power + Anaerobic interval metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: ISO barbell hold at mid thigh x 6sec max effort 6 & 12″ hurdles (reflexive) x 10 reps Squat Clean (E45sec x 12 sets: 1 Hang Clean Pull + 2 HSC at 55%) WU x 2 at 40% WU x 1 at 50%…

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Sport or Performance- Max strength upper body + Aerobic interval metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: MVC Floor press ISO hold *6sec max effort 5/5 Split position front shot put *Max speed 4-8# Jam ball Bench Press WU x 8 50% WU x 6 65% 3×5 80% **Superset (on working sets) 3 x 12/12 Landmine Row @10×2 tempo Metcon…

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Sport or Performance- Lower Body Hypertrophy + Mixed Modal Aerobic Metcon

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 1/1 Empty Barbell split squat ISO rack pull *5 sec Max effort hold 5/5 Low OB Split Jumps U-Bar Reverse Lunge **Start on weakest leg first 1 x12/12 50% 1 x10/10 75% 1 x 10/10 REPS TO FAILURE 1 x Adjusted reps to…

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Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 3 rounds: 5 No pushup burpees 10 Walking lunges Metcon (Time) EMOM x 15min: 1. 12/9 Cal Row 2. 20 Russian KB Swings 3. 16-20 Lateral Box Step overs At 18min mark EMOM x 15: 1. 8-10 Burpee Box Jumps 2. 3-4 Wall walks…

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Grunt/Comp Class

720 Athletics – Grunt/Competitors Class View Public Whiteboard Warm-up (No Measure) Show up 20-30min early. Warm up on your own and be ready to go at 7 for the coach to go over the session Strength 4 sets (20min): 6 DB Neutral Grip Incline Bench Press @30X1 (20″) Sub max reps (1-2 shy of failure)…

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Light ‘n Fun!

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 200m Run 10 No Push-Up Burps 20 Lateral Hops 10 Plank Up-Downs Metcon (AMRAP – Rounds and Reps) 22 Min AMRAP: 200m Run 10 Lateral Burps 8 Power Cleans 95/65 6 S2OH

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Sport or Performance

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 1min Mono of choice 15 Russian Kb Swings 8 Goblet squats @33X1 Metcon (Time) 20 Deadlift 225/155 Adv: 275/185 30 Cal Mono of choice 40 Wallballs 20/14 50 AKB Swings 53/35 40 Wallballs 30 Cal Mono 20 Deadlift Performance 20 DB Deadlift *Heavy…

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Sport or Performance

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 20 Single unders 10 Pike toe taps 5sec L hang or knee tuck hold Gymnastics E90sec x 5 Sets: Rx: 20-30 x 45deg Wall walk shoulder taps (scaled-rock side to side no hand lift or perform piked on box) Adv: 25-50ft…

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Sport or Performance

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2min AMRAP 3 Narrow Pushups 5 Air Squats 7 Scap Pullups Incline Bench Press (E3min x 4 sets: 8 reps) *Super set 10-15sec/side Single arm and single leg ring row HOLD *Build from 40-50% of 1RM normal bench press *Elevate bench 20″ Metcon…

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Sport or Performance

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2 rounds: 15 Sumo Stance banded GM 8 Plank up downs Hang Power Clean (E45sec x 12 sets) 2 reps 65-70% Metcon (Time) EMOM x 18min: 1. 15 SDLHP 75/55 Adv: 95/65 2. 45sec Max reps Slider Body Saw 3. 12/9 Cal Ski…

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Sport or Performance 12/28/20

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 2min AMRAP: 20 MTN Climbers 15 Jumping Jacks 2/2 Reverse Lunge to high knee Front Squat E90sec x 6 sets: 3 Front Squat 65-75% 3 Dynamic Seated Vertical jumps-Lift feet slightly above floor prior to each jump-Box at parallel Metcon (Time) 3 rounds:…

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Performance Only 12/27/20

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2 rounds: 20 DU/ 40 Single unders 10 Scap pullups/ Scap Row 5/5 Cossack Squat Metcon (Time) A. 18min AMRAP: 50 DU/ 100 SU 15/10 Cal Bike or Row 8/8 SA KB/DB Cossack Squat *rest 3min B. 5 Rounds for time: 8 Strict Pullups/…

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