Workouts

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Performance 12/9/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 5/5 KB Strict Press Windmills Power Snatch (E2min x 6 sets: 1 rep) start at 85% and build to 95% last set Metcon (Time) 3 rounds: 12 HSPU 16 Pullups 10/10 KB Snatch 53/3515min CAP

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Meritage Corporate Class 12/9/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min mono structural 10 Ring Rows 5 Inch worms Metcon (No Measure) 7 Min AMRAP x 3 stations: A. 30/20 Cal ROW 50ft DB Death March B. 30/20 Cal AR 20 Gorilla DB/KB Row C. 30/20 Cal AB 20 Suitcase step up**REST 2min…

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HIIT 12/8/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 2min Mono structural 10 Walking lunges 16 SL V ups Metcon (No Measure) EMOM x 30min (10 sets): 1. 8-12 Burpees to 45# plate 2. 25/25ft SA DB OH walking lunges 3. 12 RKB Swings + 30 DU/60 SU

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720 Strength 12/7/19

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 Power Clean + Squat Clean + Split Jerk – Every 2 min x 8 – start at 55% and build Back Squat (5×3 83%) Accessory…

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Grunt/Comp Class 12/7/19

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 Clean (15min to build: 1 Clean + 2 FS) *After each set perform a seated box jump- build height Accessory…

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Bring a Friend!

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 2 Rounds: 200m Run 10 Alt. Lunges 20 Plank Shoulder Taps Metcon (Time) 32 MIN TIME CAP!! 4 Rounds: 800m Run 40 Suitcase Alt Lunges 40 Single DB Renegade Rows 40 Russian TwistsRun together. All reps shared 50/50.

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Performance 12/6/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 5/5 Side plank rotations Power Snatch (E2min x 5 sets: 2PS, drop weight between reps ) start at 75% and build to 82.5 last two sets Metcon (Time) Buy in- 20 PS 135/95 3 rounds: 7 MU (scale- 12…

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Meritage Corporate Class 12/6/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 2min Mono structural 10 Walking lunges 16 SL V ups Metcon (No Measure) EMOM x 24min (8 sets): 1. 6-8 Burpees to 45# plate 2. 25/25ft SA DB OH walking lunges 3. 12 RKB Swings + 30 SU

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Performance 12/5/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Run/Bike/Row/SKi 10 Scap Pullups 6-8 Elevator Pushups Bench Press (5 sets: 2 reps 82.5% @20X1) *10-12min to complete Strict Pull-ups (5 Sets: 2 reps @20X1) *8-10min to complete Metcon (Time) 60 DU/ 120 SU 50 V ups 40 AKB Swings 53/25 30 HSPU***8min Cap

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HIIT 12/5/19

720 Athletics – HIIT View Public Whiteboard Warm-up (No Measure) 60sec mono structural 30sec / side plank rotations 5/5 DB Windmills Metcon (No Measure) 3 rounds: 60 DB Flutter Kicks 20 DB Plank Pull throughs 500m row 10/10 DB Snatch 20 DB (1) Thrusters 500m Row*30min Cap

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Performance 12/4/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski/jump rope 10 KB Swings 5/5 KB Thruster Power Clean and Jerk (E2min x 5 sets: 2 reps ) start at 75% and build to 82.5 last two sets Metcon (Time) E3min x 5 sets: 50 ft Sled Push 180/125 10/7 Cal AB 10…

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Meritage Corporate Class 12/4/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 60sec mono structural 30sec / side plank rotations 5/5 DB Windmills Metcon (No Measure) 3 rounds: 60 DB Flutter Kicks 20 DB Plank Pull throughs 250m row 10/10 DB Snatch 20 DB (1) Thrusters 250m Row*30min Cap

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