Workouts

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Performance 7/17/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m run 10 KB Swings 30sec bottom of squat hold Squat Snatch (EMOM x 8: 1 segmented SS @50-65%) **Pause @ 3 positions: 2″ above floor Knee High Hang Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

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Conditioning 7/17/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 200m run 10 Plate G2OH 10 Air Squats Metcon (No Measure) A. 8-10-12-14-16-18-20 Ring rows Slamballs 25 DU/SU between rep sets B. 8min AMRAP: 10 Cal Row 15 Pushups 25 Air Squats

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Meritage Group 7/17/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 10 Plate G2OH 10 Air Squats 30sec SKI Metcon (AMRAP – Reps) A. 8-10-12-14-16 Ring rows Slamballs 25 DU/SU between rep sets B. 6min AMRAP: 10 Cal Row 15 Pushups 25 Air Squats

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Performance 7/16/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 400m run 5 Scap Pullup 5 Low kip pullup 5 Kipping Pullup Metcon (No Measure) A. E2min x 6 sets: 10 Pullups Adv: 8 C2B Suicide Sprints (E 12 feet ) **rest 5min before B or A B. E2min x 6 sets: 60 meter Sled…

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720 Strength 7/16/19

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! Hang Squat Clean + Push Jerk 10 min to build to heavy, then 10% less for 5 sets Shoulder Press (5×5 60%) Front Squat (5×5 70%) Accessory banded tricep…

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Performance 7/15/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees 10 Kang Squats 5/5 Side plank rotations Squat Clean (EMOM x 8: 1 segmented SC @50-65%) **Pause @ 3 positions: 2″ above floor Knee Mid thigh Back Squat (EMOM x 6: 3 reps 60% *Speed focus) Metcon (Time) 50 OH Plate Lunges 45/35…

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Meritage Group 7/15/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 2min AB or 400m run Metcon (AMRAP – Reps) 4min AMRAP: 200m Air Runner 10 KB Swings 5/5 SA KB Thruster **rest 1min 4min AMRAP: 12/9 Cal SKI 12 Lateral PVC jump overs **rest 1min 4min AMRAP: 10/10 SL V ups 10/10 DB SA…

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Conditioning 7/15/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 2min AB or 400m run Metcon (No Measure) 5min AMRAP: 200m Air Runner 10 KB Swings 5/5 SA KB Thruster **rest 2min 5min AMRAP: 12/9 Cal SKI 12 Lateral PVC jump overs 24/20″ **rest 2min 5min AMRAP: 10/10 SL V ups 10/10 DB SA C&J…

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Conditioning 7/14/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 60sec AB/AR 15 Plate G2OH Metcon (No Measure) EMOM x 7 sets (21min) 1. 30sec Max Cal SKI 2. 40-50 DU/ 80-100 SU 3. 20 Russian KB Swings **rest 3min @ 24min 6min AMRAP: 12 DB Z Press 12 Ring Rows

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720 Strength 7/13/19

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 (E45s x 15: 1 rep 65%) Front Squat (E2min x 5: 5 reps 65%) Accessory Weighted Dips – 3 x 5 100m sled pulls –…

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Grunt/Comp Class 7/13/19

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 Squat Snatch (EMOM x 12) 1 Squat Snatch **Build from 55% of 1RM Accessory A. EMOM x 12: 1. In…

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