Workouts

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Meritage Group 6/19/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 20 Air Squats 200m run 10 Ring Rows Metcon (No Measure) 22min AMRAP: 400m run 30 DB Thrusters (1DB, Both hands) 30 DB Snatch 30 Pushups 30 Russian Twists 200m run *rest 1min b/t rounds

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Performance 6/19/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec AR/ AB/ SKI/ Shuttle runs 10 Squat jumps 30sec plank Power Snatch (EMOM x 6: 1 HMS + 2 HPS @60%) Metcon (Calories) E3min x 9 sets (stay at station for 3 set before switching): 1. 45sec max cal AR + 15 Body Saw…

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Conditioning 6/19/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 20 Air Squats 200m run 10 Ring Rows Metcon (No Measure) 28min AMRAP: 400m run 30 DB Thrusters (1DB, Both hands) 30 DB Snatch 30 Pushups 30 Russian Twists 200m run *rest 1min b/t rounds

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720 Strength 6/18/19

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! Power Snatch (10min 3RM ) Power Clean and Jerk E2MOM x 9 Set 1 – 70% x 3 Set 2 – 75% x 2 Set 3 – 80% x…

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Performance 6/18/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees w/ max vertical jump 10 Kipping Swings 10 Plate Goodmorning (hold at chest) Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50…

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Conditioning 6/17/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 200m run 10 walking lunges 30sec Hollow hold Metcon (No Measure) 3 rounds: 10/7 Cal AB 10 Burpees *rest 2min 3 rounds: 12 KB Swings 10/7 Cal AB *rest 2min 3 rounds: 15 Cal Air runner 20 Jumping Lunges *rest 2min 3 rounds: 20 Plank…

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Meritage Group 6/17/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min run/bike/row/ski Metcon (No Measure) 8min AMRAP 400m run/ 500m row 40 Barbell Rollouts Max Single arm DB Strict Press (switch E5 reps) 8min AMRAP: 200 Single unders 10 BOX Shoot throughs 100m/ each arm Suitcase carry For time: 100m Walking lunges *EMOM- 2…

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Performance 6/17/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m run 30ft Duck walk 10 Air Squats Power Clean (EMOM x 6: 1 HMC + 2 HPC @60%) Metcon (AMRAP – Reps) 3min AMRAP x 3 sets: 3 PC 135/95 6 Pushups 9 Air Squats *Rest 2min b/t sets

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Conditioning 6/16/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2min run/bike/row/ski Metcon (No Measure) 10min AMRAP 800m run/ 1000m row 40 Barbell Rollouts Max Single arm DB Strict Press (switch E5 reps) 10min AMRAP: 300 Single unders/ 150 DU 10 BOX Shoot throughs 100m/ each arm Suitcase carry For time: 50 Burpees 100m SA…

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720 Strength 6/15/19

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 Every 2 min x 6 Set 1 – 3 [email protected]% Set 2 – 2 [email protected]% Set 3 – 2 [email protected]% Set 4 – 1 [email protected]% Set 5…

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Grunt/Comp Class 6/15/19

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 Push Jerk + Split Jerk (15min to build a max: 2+2) Metcon (Time) Split 50/50 w/Partner 4k Row 300 DU…

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Glitter Pants – Partner Workout

720 Athletics – Performance View Public Whiteboard Metcon (Time) Partner’s Share Work 800m Sandbag run 45/30# 50 Box Jump Over 24/20″ 30 Clean & Jerks 115/75#, Adv 135/95# 70 Pull-ups 30 Clean & Jerks 50 Box Jump Overs 800m Sandbag Run

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