Workouts

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720 Strength 8/24/19

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 & Split Jerk – 1.1.1 x 5 – E2MOM – start at 55% and build Back Squat (E2min x 5: 5 reps 75%)…

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Grunt/Comp Class 8/24/19

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 Accessory A. 3 sets: Max reps Ring Pushups (feet and hands at same level) Set 1: 2-3 shy of failure…

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Saturday Partner WOD

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 30sec DU/SU 10 straight leg situps 20 Walking lunges Metcon (AMRAP – Reps) 6min per station (60sec on/off, 3 rounds each station): Air Runner DU/ SU Ring Pushups Weighted Situps (DB at chest) KB Seesaw push press**Max reps at each station

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Performance 8/23/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec row or 200m run 15 Small Plate Muscle Snatches Power Snatch EMOM x 8: 1 PS 80% Metcon (Time) E4min x 5 sets: 10 TNG PS 95/65 15/12 Cal Row Sprint**Score Slowest set

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Meritage Group 8/23/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 400m run or 500m row 30sec plank hip dips 20 Band Face Pulls Metcon (No Measure) 3 rounds: 40 DB Suitcase Walking Lunges (switch hands every 10 steps) 20 DB Situps (hug at chest) *rest 2min then… 2 rounds: 18 Burpees over DB 16…

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Performance 8/22/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 30sec AB @90% 15 Band Good Morning 10-15sec Ring Support Hold Gymnastics E75sec x 4 sets: 2-3 Strict HSPU + 4-5 Kipping HSPU + 15sec HS hold (scaled: 5″ riser and/ or Work on lowering and setting up kip position) Metcon (Time) 10-15-20 DB Burpee…

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Conditioning 8/22/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2min AB 10 Burpees Metcon (No Measure) EMOM x 16min: 1. 40sec AB 2. 16 RKBS *Heavy 15min AMRAP: 200m run 15 Wallballs 10 Box Jump overs 5/5 Turkish Situp w/kb

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Performance 8/21/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees 30 MTN Climbers 10 Cossack Squats Power Clean EMOM x 8: 1 rep 80% Back Squat (E2min x 3: 3-4 reps 80%) Metcon (Time) 21-15-9 Front Squat 115/75 Adv: 155/105 Pullups8min CAP

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Meritage Group 8/21/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min AB 8 Burpees Metcon (AMRAP – Rounds and Reps) EMOM x 16min: 1. 40sec AB 2. 16 RKBS *Heavy 9min AMRAP: 15 Knee tucks 10 Box Jump overs 5/5 Turkish Situp

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720 Strength 8/20/19

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 E2min x 5: 1.1.1 *start at 55% and build Bench Press (5×5 @75%) Back Squat (15-20min to Complete) 1×[email protected]% 2×[email protected]% 3×[email protected]% 5×[email protected]%

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Performance 8/20/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 300m run (arapahoe & broadway) 10 Burpees Shoulder Press (E2min x 5: 4-5 reps 80%) Metcon (AMRAP – Rounds and Reps) 4min AMRAP x 3 stations: 1. 10 Push Press 75/55 + 10 Lateral burpees over bar 2. 12/9 Cal Row + 3 Wall walks…

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Performance 8/19/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski 10 -50% T2B 20-40 DU/ SU Metcon (Time) 2 rounds: 15 T2B 15 Hang Power Clean 135/95 then…1600 meter run 2 rounds: 15 T2B 15 HPC 135/95**30min CAP

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