Workouts

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No Eye in Team

720 Athletics – Performance View Public Whiteboard Metcon (Time) Waterfall Style in Teams of 5-6. 4 Rounds: 200m Run 10/10 DB SA Thrusters 45/25 20 Box Jumps 24/20 20 Russian KB Swings 32/24 15 Slamball Rainbows 30/20 10 Rower Pike-Ups

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Performance 7/12/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 30sec plank hold 10 Pushups 5/5 Side plank rotations 30sec Superman hold Deadlift (15min 5RM- **SINGLES** no drop) Shoulder Press (E2min x 3: 5 reps 75%) Metcon (Time) 3 rounds: 9 Deadlift 135/95 Adv: 185/125 6 HPC 3 S2OH**9min CAP

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Meritage Group 7/12/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 200m run 10 ring rows 10 Cossack Squats 10 kipping swings Metcon (No Measure) A. 4 rounds: 10 Pullups 15 Med ball cleans 400m run B. 3 sets: 30sec plank hold 10/10 Side plank rotations 10 Barbell rollouts

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Performance 7/11/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m Run 10-20 HS Shoulder rocks 5 Burpees Metcon (No Measure) E2min x 15 (30min): 1. 10 KB/DB Burpee DL 32/24kg + 100ft Farmer Carry 2. 20 Lateral plate hop on -over + 60 DU/100 SU 3. 12/9 Cal AB + 10 HSPU**Goal is to…

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Conditioning 7/11/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 200m run 10 ring rows 10 Cossack Squats 10 kipping swings Metcon (No Measure) 5 rounds: 10 Pullups 15 Med ball cleans 400m run 3 sets: 30sec plank hold 10/10 Side plank rotations 10 Barbell rollouts

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720 Strength 7/11/19

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! Deadlift (E2min x 4 sets: **SINGLES- NO DROP) 1×[email protected]% 1×[email protected]% 1×[email protected]% 1×[email protected]% Shoulder Press (12-15min to complete) 1×[email protected]% 2×[email protected]% 3×[email protected]% 5×[email protected]% Accessory Barbell Rows – 3 x 10 –…

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Meritage Group 7/10/19

720 Athletics – Meritage Group View Public Whiteboard Warm-up (No Measure) 200m run 10 squats 10 Walking lunges Metcon (No Measure) 27-21-15-9-6 Cal Row DB Thrusters (2 DB) DB Plank Pull Thru

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Performance 7/10/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 60sec Run/Bike/Row/Ski 15 KB Swings Power Snatch (E2 x 5: 1.1, Sn Pull + HPS 80%) **Rest 10sec b/t reps Metcon (AMRAP – Rounds and Reps) A. 3min AMRAP: 6 HPS 95/65 12 Pullups ***rest 3min Metcon (AMRAP – Rounds and Reps) B. 3min AMRAP:…

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Conditioning 7/10/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 200m run 10 squats 10 Walking lunges Metcon (No Measure) 27-21-15-9-6 Cal Row DB Thrusters (2 DB) Lateral Burpees over Erg DB Plank Pull Thru

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Performance 7/9/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 15 KB Swings 10 Goblet Walking lunges Metcon (Time) 50 DB Snatch 45/25 Adv: 50+/35+ 20 DB Suitcase step ups 24/20″ 1000m row/800m run/1.5 mile bike 40 DB Snatch 20 DB Suitcase step up 1000m row/800m run/1.5 mi bike 30 DB Snatch 20 DB Suitcase…

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720 Strength 7/9/19

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 (E30sec x 15: 1 rep 65%) Bench Press (5×5 @60%) Front Squat (15min to Complete) 1×[email protected]% 2×[email protected]% 3×[email protected]% 5×[email protected]% Accessory 3×5 Good Mornings – build

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Performance 7/8/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 10 Burpees 10 Cossack Squats 30sec hollow hold Power Clean (E2 x 5: 1.1- Clean pull + HPC 80%) **Rest 10sec b/t reps Back Squat (E2min x 4: 3 reps 80%) Metcon (AMRAP – Reps) 6min AMRAP: 10 Wallballs 20/14 4 Burpees

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