Workouts

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

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 Snatch (E90sec x 6: 1.1 @70-80%) Metcon (Time) A. For time: 21-15-9 T2B 12-9-6 OHS 135/95 *rest 3min B. 5…

Click for Full Workout

Olympic Lifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Primer 2 Sets: 5/5 Reflexive Side Toss 1/1 Bilateral Jump Matrix 20 banded monster walks 3 x 3: 90 degree hip rotations + heel clicks Barbell Complex 3 Sets: Hang Muscle Clean Front Squat Tall Clean Tall Split Jerk Hang Squat Clean & Jerk (- build to…

Click for Full Workout

Saturday Workout

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 30 Double Unders or singles 20 Mountain Climbers 5 Burpees 5 Air Squats 5/5 walking lunges Metcon (Time) Chipper: 150 Double Unders (300 singles) 100 Lunges 80 Wallballs (20/14#) 60 Kettlebell Swings (24/16kg) 40 Hang Power Cleans (125/85#) or (45/25# DB) 20 Burpee…

Click for Full Workout

Sport or Performance- ***DELOAD**Posterior Hypertrophy

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 7 Banded good mornings @52×1 9 Snap Downs Romanian Deadlifts 3 x 15 @60% 3 sets (to be done during rest): 2/2 World’s greatest stretch * 2 sec hold Metcon (Time) 3 rounds: 8/8 Staggered Stance RDL 95/65# 10 Lateral Burpees over barbell…

Click for Full Workout

Sport or Performance- ***DELOAD***Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance View Public Whiteboard Accessory 2 sets: 12 Laying Bench Swimmers 10+10+10 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl 7/7 Plank Arm Hold *3 sec hold Gymnastics 3 sets: 10 L’s *2 sec hold 5-20# 3 Wall walk w/ 1sec hold…

Click for Full Workout

Sport or Performance-***DELOAD***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 (E40sec x 8 sets: 1 Hang Clean Pull + 1 HSC at 55%) WU x 2 at 40% WU x 1 at 50%…

Click for Full Workout

Sport or Performance- **DELOAD**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 45% WU x 6 55% 3×6 60% **Superset (on working sets) 2 x 10/10 Landmine Row @10×2 tempo Metcon…

Click for Full Workout

Sport or Performance- ***DELOAD***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 3 x 15/15 60% **During rest 3 x 2/2 FFE hip flexor reach matrix Metcon (Time) 50…

Click for Full Workout

Performance Only

720 Athletics – Performance ONLY View Public Whiteboard Warm-up (No Measure) 2min Mono of choice Metcon (Time) EMOM x 40min: 1. 15 No Pushup Burpees 2. 9-12 Cal AB 3. 30 Slider Mtn Climbers + 12 Jumping Air Squats 4. 9-12 Cal Row 5. Rest

Click for Full Workout

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 Metcon (Time) A. 3 rounds: 8 DB Man Makers 45-50/25-35 400m Run B. 3 rounds: 75ft HS Walk (25ft section)…

Click for Full Workout

Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 8 Clean Grip Sotts Press (front rack) 8 Tall Split Jerks 5 Max vertical jump + Broadjump Clean and Jerk (E2min x 5) Build a heavy complex: 1 Hang Squat Clean + 1 Squat Clean and Jerk Push Press (E2:30min x 3…

Click for Full Workout

Saturday Sesh!

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 400m Run 10 Scap Push-ups 10 Air Squats 10 Scap Pulls/Rows Metcon (Time) A. 3 rounds: 8 DB Man Makers 400m Run B. 3 rounds: 10 DB SDLHP 14 Alt Crab Toe Taps C. 3 rounds: 20 Wallballs 15 Pullups/RR**rest 3min b/t stations…

Click for Full Workout