Workouts

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

Sport or Performance- Posterior Hypertrophy

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 7 Banded good mornings @52×1 9 Snap Downs Romanian Deadlifts 1 x 12 50% 1 x 10 75% 1 x sets to failure at 10RM 1 x Adjusted reps to failure – that weight is used for next week 3 sets (to be…

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Sport or Performance- Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance View Public Whiteboard Accessory 2 sets: 12 Laying Bench Swimmers 9+9+9 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: 12 L’s *2 sec hold 5-20# 45 sec Handstand hold – body…

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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 (E50sec x 10 sets: 1 Hang Clean Pull + 3 HSC at 65%) WU x 2 at 45% WU x 1 at 55%…

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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) 2min Mono of choice Metcon (Time) 5 Rounds: 30 Box Step up jumps 16-20″ 30 SL Alt V ups 30sec Reverse Plank hold 30 Half Kneeling Band Lat Pull Downs 50ft Slider Seal Walk35min CAP

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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 Metcon (Time) A. 20 Bar Muscle ups Immediately into… B. 4 rounds: 3 Snatch 165/110 9 HSPU 18 WB Rotational…

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Saturday

720 Athletics – Sport or Performance View Public Whiteboard Warm-up (No Measure) 3 rounds: 5 Scap Pullups 10 Scap Pushups 15sec Wall sit Metcon (Time) A. 30 Pullups Immediately into… B. 5 rounds: 12 WB Rotational Slam 20/14# 18 Wallball shots 24 Pushups Immediately into… C. 100 Slider Mtn Climbers*35min CAP

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Olympic Weightlifting

720 Athletics – Olympic Weightlifting View Public Whiteboard Warm-up (No Measure) 2 sets: 5/5 Half Kneeling KB/DB Windmill 8 Snatch Grip Sotts Press 5 Vertical Jump + Broad jump Snatch E90sec x 8 sets 1. 2 Snatch High Pulls + 1 SS *Build from 50% Overhead Squat (E2min x 3 ) 2 Snatch Balance +…

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Sport or Performance- Posterior Hypertrophy

720 Athletics – Sport or Performance View Public Whiteboard Primer 2 sets: 6 Banded good mornings @52×1 7 Snap Downs Romanian Deadlifts 1 x 12 50% 1 x 10 75% 1 x sets to failure at 10RM 1 x Adjusted reps to failure – that weight is used for next week 3 sets (to be…

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Sport or Performance- Structural w/gymnastics + Aerobic GPP

720 Athletics – Sport or Performance View Public Whiteboard Accessory 2 sets: 10 Laying Bench Swimmers 8+8+8 Stability Ball 3 position: straight leg glute bridge + bent leg glute bridge + leg curl 6/6 Plank Arm Hold *3 sec hold Gymnastics 3 sets: 12 L’s *2 sec hold 5-20# 40 sec Handstand hold – body…

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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 (E50sec x 8 sets: 1 Hang Clean Pull + 3 HSC at 60%) WU x 2 at 40% WU x 1 at 55%…

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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 6/6 Split position front shot put *Max speed 4-8# Jam ball Bench Press WU x 8 55% WU x 6 70% 3×4 85% **Superset (on working sets) 3 x 10/10 Landmine Row @10×2 tempo Metcon…

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