Workouts

"What matters is that you are positive, accountable, motivated, determined, and hardworking."

9-11 WOD **DELOAD WEEK**

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 400m run 10 Burpees 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 20:01 AMRAP: 9 S2OH 115/75 11 Box Step ups 24/20″ 9 Wallballs 20/14 11 Box Step ups 9 Burpees 11 Box Step ups 9 Ring Rows 11 Box Step ups

Click for Full Workout

Meritage Group 9/11/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 300m row 15 Ring Rows 10 Air Squats Metcon (AMRAP – Rounds and Reps) 20:01 AMRAP: 9 DB Push Press 11 Box Step ups 24/20″ 9 Overhead Squats 11 Box Step ups 9 Burpees 11 Box Step ups 9 Ring Rows 11 Box…

Click for Full Workout

Performance 9/10/19 **DELOAD WEEK**

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 200m run 15 Band BN Strict Press 30sec hollow hold Gymnastics 8min EMOM (4rds): 1. 8-10 Kipping HSPU (scale- 5″ riser or Z press) 2. 30sec Hollow rocks Metcon (Time) E4min x 5 sets: 12/9 Cal AB sprint 50ft Bounding broad jumps 7 Deadlift 225/155**Record…

Click for Full Workout

720 Strength 9/10/19

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 & Jerk 1 x [email protected]% 2 x [email protected]% 3 x [email protected]% 5 x [email protected]% Back Squat (5×3 @80% of 1RM) Shoulder Press (…

Click for Full Workout

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

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 30sec Hard effort AB 10 Goblets Squats @2021 Power Clean (E90sec x 4: 3 position PC- HH/Hang/ Floor) 1- 55% 2- 60% 3- 65% 4- 70% Back Squat (EMOM x 6: 3 reps 60%) Metcon (Time) 3 rounds: 300m run 15 T2B

Click for Full Workout

Meritage Corporate Class 9/9/18

720 Athletics – Meritage Corporate Class 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

Click for Full Workout

Conditioning 9/8/19

720 Athletics – Conditioning View Public Whiteboard Warm-up (No Measure) 500m row 10 Air Squats 20 DU/ 40 SU Metcon (No Measure) 2k Row 40 Slamballs 20/20 DB Bulgarian Split Squat 40 Wallballs 200 DU/400 SU30min CAP

Click for Full Workout

720 Strength 9/7/19

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 – build to heavy, then 15% less x 8 sets Back Squat (E2min x 5: 3 reps…

Click for Full Workout

Grunt/Comp Class 9/7/19

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 Power Clean (Choose PC or PS. NOT BOTH) EMOM x 15-20: 1 Rep Start at 60-65% and build 5# each…

Click for Full Workout

6 Year Party!

720 Athletics – Performance View Public Whiteboard Metcon (Time) Partner WOD 3 Rounds Each 8 Power Cleans 135/95 8 lateral burpees 800m run together 2 Rounds Each 8 S2OH 8 lateral burpees 800m run together 1 Round Each 8 Thrusters 8 Lateral burpees *One partner completes a full round and then the next partner goes.

Click for Full Workout

Performance 9/6/19

720 Athletics – Performance View Public Whiteboard Warm-up (No Measure) 30sec Hard effort AB 10 Goblets Squats @2021 Power Clean (E90sec x 6: 1 rep 90%) Back Squat (E2min x 3: 1-2 reps 90%) Metcon (Time) 6 Hang Squat Cleans 50% 1 Push Jerk 5-2, 4-3, 3-4, 2-5, 1-68min CAP

Click for Full Workout

Meritage Corporate Class 9/6/19

720 Athletics – Meritage Corporate Class View Public Whiteboard Warm-up (No Measure) 300m row 10 Air Squats 40 SU Metcon (Time) 1,300m Row 30 Slamballs 15/15 DB Bulgarian Split Squat 30 Wallballs 230 Singles30min CAP

Click for Full Workout