Workouts

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Performance 9/17/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 12 Burpees 10 Goblets Squats @2021 Power Clean (E45sec x 8: 1 rep 85%) Back Squat (E2min x 3: 2-4 reps 85%) Metcon (Time) 20 Squat Cleans 135/95 Adv: 155/105 400m Sprint**Goal Sub 6min-

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720 Strength 9/17/19

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 1 x [email protected]% 2 x [email protected]% 3 x [email protected]% 5 x [email protected]% Bench Press (5×3 @85%) Back Squat (3 x 10 70%)

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Performance 9/16/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m run 20 side to side hops 20 front to back hops 10 Pushups Shoulder Press (E2min x 5: 3-4 reps 85%) Metcon (AMRAP – Rounds and Reps) A. 6min AMRAP: 10 Push Press 115/75 30 DU/ 60 SU **Rest 3min before B Metcon (AMRAP…

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Meritage Corporate Class 9/18/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 20 hollow rocks 60sec row/bike/ski 12 ring rows Metcon (AMRAP – Rounds and Reps) 22min AMRAP: 120 Single unders 30/20 cal (AB/row/ski) 50 DB Snatch 30/20 Cal (AB/row/ski) 40 Ring Rows 30/20 Cal (AB/row/ski) 30 (15/15) Single arm DB Z press 30/20 Cal…

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Conditioning 9/15/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 200m run 10 Scap Pullups 20 Glute bridges Metcon (No Measure) 5 rounds: 10 DB Thrusters 15 V ups 10 Strict Pullups 600m run30min CAP

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720 Strength 9/14/19

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 1 x [email protected]% 2 x [email protected]% 3 x [email protected]% 5 x [email protected]% Back Squat (3 x 10 @65%) Accessory 3 sets 10 Romanian DL 20 hip extensions…

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Grunt/Comp Class 9/14/19

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 Strength A. 15min to build a Max 50ft sled push B. 3 sets: 10/10 SA DB Incline press @32X1 *rest…

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Saturday with a Friend

720 Athletics – Performance View Public Whiteboard Metcon (Time) 3 Rounds: 2K Row or Ski or 2.5 miles AB 50 DB Front Squats 45/25 50 Box Jumps 24/20The team can determine how they want to break up the rowing and reps. While Partner 1 is doing the workout, Partner 2 is holding a plank. If…

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Performance 9/13/19 **DELOAD WEEK**

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 40 DU or practice for 1min 30sec HS hold 10 Kipping Swings Shoulder Press (E90sec x 3: 5 Press in split 60%) Metcon (Time) 3 rounds: 50 DU/ 100 SU 15/15 Side plank rotaions 3 Wallwalks 7 Devil Press 45/25-hand**15min CAP

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Meritage Corporate Class 9/13/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 200m run 10 Scap Pullups 20 Glute bridges Metcon (Time) 3 rounds: 10 DB Thrusters 15 V ups 10 Strict Pullups 600m run

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Performance 9/12/19 **DELOAD WEEK**

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec run/bike/row/ski 15 KB Swings 5 Scap pullups 5 Strict Pullups Power Snatch (E90sec x 4: 3 position PS- HH/Hang/ Floor) 1- 55% 2- 60% 3- 65% 4- 70% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12…

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Conditioning 9/12/18

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2 rounds: 60sec AB 8 Burpees Metcon (No Measure) A. 2min AMRAP (1-3-5): 8/6 Cal AB 12 KB Deadlifts *rest 2min b/t 2min AMRAP (2-4-6) 8/6 Air runner 12 Jumping Air Squats *rest 2min b/t B. 5min AMRAP: 10 KB Swings 10 Pushups

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