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720 Strength & Conditioning (Program)
Get 720 Strength Lower East Side's Programming delivered directly to you. If you have a home gym, kettlebells, sandbags, maces, or even just a barbell available, these workouts will be doable for you.... Read More
720 Strength & Conditioning (Program)

720 Strength & Conditioning (Program)

720 Strength & Conditioning (Program)

On-Demand
Conditioning Block - Cardio
10/10/10 Cals x 3 Ski / Bike / Row
Max Strength Block - Zercher Squat + Sled Push
5 Rounds Build up to a 3RM Zercher Squat Superset each Zercher Squat set with an ascending Sled Push.
Odd Strength Block - Accessories
4 Rounds Heavy Mace Swing 4/4 L/R Sandbag Extension x 5 Garhammer or Leg Raise x 3 - 5
Kettlebell Conditioning - Targeted Conditioning
30 Clean & Jerks for Time or 100 Swings for Time
Athletics Opener - Exercise 1
5 Rounds Shuttle run x 4 Dead Clean & Jerk x 3 Plyo Push Up x 3
Max Strength - Hang Clean + PU
5 Rounds Barbell or KB Hang Clean Clean to Push Press (ascending) x 3 Chin Up x 5 - 8
Odd Strength Accessories - SB Bench + L Sit + Cleans
4 Rounds Sandbag Bench x 10 L-Sit Hold x Max Effort Heavy Cleans x 5
Sprint Conditioning + Easy Pace - Max Intervals + Easy Pace
Conditioning End Times 30 On 2:30 Off (optional) 20 - 30 Minutes Easy Pace Cardio
Athletic Opener - Targeted Conditioning
5 Rounds 3 Broad Jumps Arm Bar 1 L/R Battle Rope x 30
Unconventional Strength - SB + Swing Snatch + Banded PU
5 Rounds 2 SB to Shoulder 2 - 3 Swing Snatch 2 - 3 Banded Pull Up
Odd Accessories - Mace + Pull Over + Long Stance
4 Rounds Mace Swing 10/10 Breathing Pull Over 6 Long Stance Lunge 4/4
Conditioning - Necross
100 Bike Cals 20 Swings every 2:30
Opening Block - Athletic Opening
4 Rounds Side Shuffle x 4 Cossack Squat x 4/4 KB Swing x 8
Volume Lower - Deadlift + SB Squat + HLR
4 Rounds 5 Paused Deadlifts (RPE 7) 5 Sandbag Squats 3 - 5 Hanging Leg Raises
Accessories - Mace + Cleans
4 - 6 Rounds Shovel Cast (Heavy) x 6 L/R Double KB Cleans x 10
Conditioning - Exercise 1
50 Cals for Time
Mobility Opening Block - Mobility Block
Band Dislocations x 5 Sideways Pull Overs x 5 L/R Bridge Hold Push Ups x 3
Upper Volume - Push Up + Gorilla Rows
5 Rounds Decline Push Ups x 10 Gorilla Rows x 10 Light SB to Shoulder x 3
Accessories - KB Seesaw + Barbell Curl
5 Rounds KB Seesaw x 6 L/R Curl x 10
Conditioning - For You
Broken Up However Tire Slam x 50 Cals x 50
Athletic Opener - Athletic Opening
4 Rounds 10 Cals Prying Goblet Squat x 3 Pigeon Pose x 1 L/R
Mobility - Mobility Block
4 Rounds Jefferson Curl x 3 Overhead March x 30 Seconds Overhead Hang x 20 Seconds
Mobility Pt. 2 - Mobility Block
3 Rounds Sidebend x 5 L/R Horse Stance x 20 Seconds Tip Toe Squat x 4
Easy Work - Cardio
30 Minutes Easy Cardio
Athletic Opening - Shuttle Run Complex
4 Rounds 4 Shuttle Runs 4 Somersault 4/4 Cossack Squat
Absolute Strength - Zercher Squat + Swings
5 Rounds Zercher Squat x 2 (Ascending) Heavy Swing x 10 Medball Slam x 10
Accessories - Clean/Squat + SB OVER Shoulder
3 - 5 Rounds 3/3 Kettlebell Clean to Squat 2 SB Over Shoulder (Both Ascending)
Conditioning - CAD
Mace Swings x 150 Every Put Down 20 Cals OR 100 KB Swings Every Put Down 20 Cals
Athletic Opener - Athletics
4 Rounds Pogos x 30 Seconds Double Dead Clean & Jerk (ascending) x 3 Battle Rope x 30 Seconds
Max Strength - Push Press & Banded Chins
5 Rounds Single KB Clean to Push Press x 3/3 (ascending) Banded Chin Ups x 3 - 5
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds SB Bench x 10 - 12 Gorilla Row x 10/10 L-Sit Max Effort
Conditioning - Grace Again
15 KB Clean & Jerks for time x 3. Rest 2 minutes every time. & OR 100 Cals for time
Athletic Opener - Athletic Opening
4 Rounds Box Jump x 3 Light SB Max Launch x 3 10 Cals
Odd Strength - Dips + SB To Shoulder + Snatch
5 Rounds 10 - 20 Dips SB to Shoulder x 1 Ascending to PR attempt KB Snatch x 1 - 3 L/R if done right this should take you a while.
Accessories - Accessories
3 Rounds Heavy Mace Swing x 4/4 Long Stance Lunge x 3/3 Grappler's Sit Up x 8
Conditioning - Necross
105 Cals Beat last week's time 20 swings every 2:30
Athletic Opening - Athletic Opening
4 Rounds 4 Shuttle Runs 10/10 KB Snatches 4/4 Short Stance Lunges
Dynamic Effort - Speed Deads + SA Thruster
4 Rounds 3 Deads against Bands (keep light) 3/3 KB Thrusters (fast as possible)
Volume Work - SB Extension + RDL + Goblet Squat
5 Rounds SB Extension to SB RDL x 5/5 Heels Elevated Goblet Squat x 10 Overhead KB Sit Up x 8
Conditioning - Luv Sic Pt. 2
15 Double Bell Clean & Jerk + 20 Mace Swings x 3 - 4 Rest 1:45 between rounds
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 30 Seconds Arm Bar x 1/1 Triple Broad Jump
Dynamic Strength - Banded Press + Med Pushes + Wrestler's Halo
4 Rounds Banded Press x 3/3 Medball 1 Arm Floor Push x 3/3 Wrestler's Halo x 3/3
Volume - Incline Bench + Chin Up + Mace
5 Rounds 10 Incline Bench 3 - 10 Chin Ups Heavy Mace x 10/10
Conditioning - Gone Are The Days
50 Tire Slams 50 Cals 25 Tire Slams 25 Cals
Mobility Focused Opening - Mobility Block
4 Rounds 10 Rowing Cals 1/1 Incline Pigeon Stretch 1 Bar Hang 7/10 effort
Mobility - Mobility Block
3 Rounds Side Bends x 5/5 Cossack Squat x 3/3 Shin Box x 3/3
Mobility Block - Mobility Block
3 Rounds Jefferson Curl to Squat x 5 Pulses Somersault x 4 Long Stance Lunge x 4/4
Conditioning - 30 E
30 Minutes Easy Cardio
Athletic Opening - Shuttle Run Complex
4 Rounds 3 Triple Cone Shuttle Runs 4 Somersault 4/4 Heels Up Cossack Squat
Absolute Strength - Zercher Squat + Swings
5 Rounds Zercher Squat x 2 (Ascending, PR last week if possible) Heavy Double KB Clean x 5 (Ascending)
Accessories - Clean/Squat + SB OVER Shoulder
3 - 5 Rounds 1/2 Single Kettlebell Clean to Squat (both sides) 1 SB To Shoulder Hanging Leg Raise x 5
Conditioning - CAD
Mace Swings x 160 Every Put Down 20 Cals OR 110 KB Swings Every Put Down 20 Cals
Athletic Opening - Shuttle Run Complex
4 Rounds 2 Squat Walk Shuttles 4 Somersault to Standing 1/1 Ass to Grass Cossack Attempt
Absolute Strength - Zercher Squat + Swings
25 Minutes Find a 1RM Zercher Squat
Accessories - Clean/Squat + SB OVER Shoulder
10 Attempts at Most Find a 1RM Sandbag to Shoulder if you shoulder your 1rm attempts after 2 rounds - attempt your current 1RM for a double
Conditioning - Orquestra
200 Mace Swings AND / OR 200 Cals
Athletic Opening - Shuttle Run Complex
4 Rounds Medball Slam x 10 Power Ski Pulls x 10 Jumping Switch Lunge x 5/5
Absolute Strength - RDL + SB Over Shoulder
5 Rounds 5 RDL's (ascending RPE 8) 1 SB Over Shoulder
Accessories - SB Glute Bridge + KB FS + Garhammer
3 - 5 Rounds 8 SB Glute Bridge 3 Kettlebell Front Squat 5 Garhammer
Conditioning - Isabelle Calibration
15/15 Snatches x 3 Rest 2 Mins between
Athletic Opening - Shuttle Run Complex
4 Rounds 3 Shuttles 1 Bounding Shuttle 10 Swings (ascending) then... 5 Triple Jump Attempts
Strength Speed - Speed Strength Block
5 Rounds 5 Double Squat Cleans (Ascending) 2 SB Over Shoulder
Absolute Strength - SB Glute Bridge + KB FS + Garhammer
5 Rounds 5 RDL's (top set should be +5 of where you were last week) 3/3 Shrimp Squat 5 Laying Garhammer
Conditioning - Isabelle Calibration
She Loves You. 15/15 Snatches + 2KG & 20 Cals x 3 rest 2 - 3 mins between
Athletic Opening - Shuttle Run Complex
4 Rounds 4 Shuttles 10 Double Cleans then... 5 Triple Jump Attempts
Absolute Strength - SB Glute Bridge + KB FS + Garhammer
4 Rounds 5 RDL's (top set should be +5 of where you were last week) SB OVER Shoulder x 1 Aim for a new PR
Strength Speed - Speed Strength Block
5 Rounds 8 Double Squat Cleans (Ascending) 4 Laying Garhammer 3/3 Uppercut to Cast Mace
Conditioning - Isabelle Calibration
With Grace. 30/30 One Arm Clean & Jerk at your Isabelle Goal Weight.
Athletic Opening - Shuttle Run Complex
4 Rounds 2 Shuttles 2 Alternating Pogo Shuttles 6 Double Cleans then... 5 Triple Jump Attempts
Absolute Strength - SB Glute Bridge + KB FS + Garhammer
4 Rounds Heavy Clean 3 - 8 SB Wide Pick x 3
Strength Speed - Speed Strength Block
4 Rounds KB, Barbell or SB Box Front Squat x 3 L-Sit Hold x RPE 8 5/5 Uppercut to Cast Mace
Conditioning - Isabelle Calibration
She's Back 15/15 x 2 with ambitious goal for Isabelle (ouch)
Athletic Opener - Athletics
4 Rounds Kneeling to Leap x 1 Double Dead Clean & Jerk (ascending) x 3 Double Slam Battle Rope x 20 Second
Max Strength - Push Press & Banded Chins
5 Rounds Double Bell Clean to Push Press x 1/2 Banded Chin Ups x 3 - 5
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds SB Bench x 2 - 5 Inverted Row x 10 L-Sit Max Effort
Conditioning - Single Arm Isabelle
30/30 Snatches
Athletic Opener - Athletics
4 Rounds Single Leg Pogo x 20 Seconds Double Dead Clean & Jerk (ascending) x 3 Double Slam Battle Rope x 30 Seconds
Max Strength - Push Press & Banded Chins
5 Rounds Single KB Dead Clean to Pop Push Press x 2/2 (ascending) Banded Chin Ups x 3 - 5
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds SB Bench x 6 - 8 Single Arm Krok Row x 10/10 L-Sit Max Effort
Conditioning - Grace Again
20 KB Clean & Jerks for time x 3. Rest 2:30 minutes every time. Use the bell below your grace goal but with magnets. & OR 100 Cals for time
Athletic Opener - Athletics
4 Rounds Kneeling to Leap x 1 Plyo Push Up x 3 Double Power Slam x 8
Max Strength - Bench + Mace + Pull Up
5 Rounds 5 Bench Press Banded Chin Up x 4 - 6 Mace Pendulum x 4
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds Push Ups x 5 - 25 1 Arm High Pull x 5/5 Bridge Hold x Max Effort
Conditioning - Outro Lugar
Outro Lugar 25 Medball Slams OR Tire Slams 25 Cals x 4 for time
Athletic Opener - Athletics
4 Rounds Kneeling to Broad Jump x 1 Plyo Push Up x 3 Double Power Slam x 8
Max Strength - Bench + Mace + Pull Up
5 Rounds 5 Bench Press (+5lb total) Banded Chin Up x 2 - 4 (heavier band if possible) Mace Pendulum x 5
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds 5 Banded Dips 1 Arm High Pull to Clean x 3/3 Bridge Push Up x 3 - 5
Conditioning - Outro Lugar
Like That? 50 Mace Swings 50 Cals x 2
Athletic Opener - Athletics
3 Rounds Banded Push Up x 10 Band Pull Apart x 10 Power Ski Pull x 10 Then... Kneeling to Broad Jump x 3 - 5 attempts
Max Strength - Bench + Mace + Pull Up
4 Rounds 3 Bench Press Banded Chin Up x 2 - 4 (heavier band if possible) Mace Uppercut x 4/4
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds 5 Banded Dips 2 Arm High Pull to Clean to Snatch x 3/3 Bridge Push Up x 3 - 5
Conditioning - Outro Lugar
Like That? 200 Mace Swings every break 20 cals reward for going unbroken: 30 cals. Redux
Athletic Opener - Athletics
3 Rounds Banded Push Up x 10 Band Pull Apart x 10 Power Ski Pull x 10 Then... Kneeling to Broad Jump x 3 - 5 attempts
Max Strength - Bench + Mace + Pull Up
4 Rounds 3 Bench Press Banded Chin Up x 2 - 4 Double Mace Swipe x 10
Accessories - SB Bench + Gorilla Row + L - Sit
3 - 4 Rounds 5-8 Banded Dips 2 Arm High Pull to Clean to Snatch x 3/3 Bridge Push Up x 3 - 5
Conditioning - Outro Lugar
125 cals every 25 cals 10 pendulums
Athletic Opener - Athletic Opening
1 Round 30 Cals 30 Medball Slams 30 Swings 30 Persian Toe Taps
Odd Strength - Odd Strength
Don't whine. 7 Rounds SB Press x 1 KB Cleans x 10 Mace Curl to Casts x 3/3/3/3 Weighted Shrimp Squat x 3/3
Accessories - Accessories
3 Rounds (this is more for coaches) Mace Curl x 10/10 Archer Pull Up x 2 Back Bridge Push Up x 3
Conditioning - Tire Slam Calibration
200 tire slams every break 15 cals
Athletic Opener - Athletic Opening
4 Rounds Weighted Box Jump x 1 Light SB Angry Slam x 3 10 Cals
Odd Strength - Dips + SB To Shoulder + Snatch
5 Rounds Sandbag Press x 1 -2 (ascending to PR) Mace Swing x 8/8 2 Archer Pull Ups
Accessories - Accessories
3 Rounds SB Pick to Extension x 3/3 Long Stance Lunge x 3/3 Hindu Push Up x 8 - 15
Conditioning - Fate Against Me
50 cals ski / row / bike 50 jump squat 50 cals bike / ski row 50 swings
Athletic Opener - Athletic Opening
4 Rounds Weighted Box Jump x 1 Persian Toe Tap x 10 10 Cals
Odd Strength - Dips + SB To Shoulder + Snatch
7 Rounds Sandbag Front Rack Clean x 3 Heavy Double KB Clean x 3 - 5 Banded KB Push Up x 10 - 20 Sword & Shield Lunge x 4/4
Accessories - Accessories
3 Rounds (this is more for coaches) Mace Curl x 10/10 Archer Pull Up x 2 Back Bridge Push Up x 3
Conditioning - Fate Against Me
15 Cal Sprints x 3 - 8 Rest 2 minutes between Rounds
Athletic Opener - Athletic Opening
POWER 21 - 15 - 9 Light Snatches + Cals
Odd Strength - Odd Strength
you can whine. 7 Rounds 1 Arm Snatch to Push Press x 1 - 2 Sandbag Get Up x 1 Bodyweight Pull Up x 3 - 8 Mace Mill to Cast x 4/4
Conditioning - Strongman Shuttles
Sandbag Shuttle runs 3 Shuttles 30 Tire Slams x 3 - 5
Athletic Opener - Athletic Opening
POWER 21 - 15 - 9 Light Snatches + Cals Liked this one again
Odd Strength - Odd Strength
you can whine. 6 Rounds SB Overhead Press x 3 - 10 SB Shoulder Lunge x 3/3 Bodyweight Pull Up x 3 - 8 Double KB Clean x 5 - 12
Conditioning - Coaches' Engine
20 Medball Slams or Tire Slams 20 Cals x 5
Conditioning - Coaches' Engine
5 Minute Tempo 5 minute rest X 2
Athletic Opener - Athletic Opening
you better run. 15 - 15 - 15 - 15 cals - swings - push up - band pull aparts x 3
Odd Strength - Odd Strength
TREINAMENTO DE FORÇA 3 - 8 Double Snatch to Push Press 1 SB Get Up 3 - 8 Pull Ups
Conditioning - Coaches' Engine
HEART ABLAZE 15 Cals 20 mace swings x 5
Conditioning - Coaches' Engine
5 Minute Tempo 5 minute rest X 2
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 30 Seconds Windmill x 2/2 Altnerating Bounds x 6
Dynamic Strength - Banded Press + Med Pushes + Wrestler's Halo
4 Rounds Banded Press x 3/3 Medball Chest Slam x 3 Wrestler's Halo x 3/3
Volume - Incline Bench + Chin Up + Mace
5 Rounds 8 Incline Bench 3 - 10 Chin Ups Heavy Mace x 12/12
Conditioning - Gone Are The Days
50 Tire Slams 50 Cals 25 Tire Slams 25 Cals run that back
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 20 Seconds Push Up x 15 Double Broad Jump
Dynamic Strength - Banded Press + Med Pushes + Wrestler's Halo
4 Rounds Banded Press x 4/4 Medball Overhead Slam x 4 Wrestler's Halo x 5/5
Volume - Incline Bench + Chin Up + Mace
5 Rounds 5 Incline Bench 3 - 10 Chin Ups Heavy Mace x 20 switching however
Conditioning - Gone Are The Days
100 tire slams 100 cals
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 20 Seconds 5 - 20 hindu push ups Double Broad Jump
Dynamic Strength - Banded Press + Med Pushes + Wrestler's Halo
4 Rounds KB Jerk x 6 SB Pop Press x 3 (LIGHT) Backward Medball or Sandbag Fall Throw x 1
Volume - Incline Bench + Chin Up + Mace
5 Rounds 10 Incline Bench 6/6 Bench Over Row 8/8 Mace Swings
Conditioning - Gone Are The Days
100 Hand Switch Swings 60 Cals 20 Jump Squats
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 20 Seconds 5 - 20 hindu push ups Double Broad Jump
Dynamic Strength - Dynamic Strength
4 Rounds Snuster x 3/3 SB Pop Press to strict press x 2 (LIGHT) Standing to backwards fall x 1
Volume - Incline Bench + Chin Up + Mace
4 Rounds 10+ Incline Bench 6/6 Bench Over Row 8/8 Mace Swings
Conditioning - Clear Eyes
5 Minute Test 5 Mins - Max Cals Suffer.
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 20 Seconds 5 - 20 hindu push ups 10 Cals
Dynamic Strength - Dynamic Strength
4 Rounds Gorilla Row x 5/5 SB Pop Press to strict press x 2 (LIGHT) Standing to backwards fall x 1
Volume - Incline Bench + Chin Up + Mace
4 Rounds 10+ Incline Bench 10 Inverted Rows 5/5 Mace Swing to Uppercut
Conditioning - Clear Eyes
2:30 On 2:30 Off x 3
Athletic Opening - Athletic Opening
4 Rounds Battle Rope x 20 Seconds 6 - 20 hindu push ups 10/10 mace swing
Dynamic Strength - Dynamic Strength
4 Rounds Gorilla Row x 5/5 SB Pop Press to strict press x 2 (LIGHT) Standing to backwards fall x 1
Volume - Incline Bench + Chin Up + Mace
4 Rounds 8+ Incline Bench (go up slightly) Banded Face Pull x 10 6/6 Mace Swing to Uppercut
Conditioning - Clear Eyes
Isabeast. 50/50 light isabelle
Athletic Opening - Athletic Opening
4 Rounds 2 Shuttle Sprint 8 KB Swings 2 SB Launch
Dynamic Effort - Speed Deads + SA Thruster
4 Rounds SB Extension from Floor x 5 (light) Double Bell Thruster x 5
Volume Work - SB Extension + RDL + Goblet Squat
5 Rounds Barbell RDL x 5 Toes Up Goblet Squat x 6 Dragon Flag to Twist x 3
Conditioning - Grace Attempt
30 Clean and Jerk attempt unbroken + 2KG
Athletic Opening - Athletic Opening
4 Rounds 2 Shuttle Sprint 10/10 KB Snatches Jumping Switch Lunges 3/3
Dynamic Effort - Speed Deads + SA Thruster
4 Rounds 5 Dead Stop Swing Band (heavy) 3/3 Sandbag Thrusters
Volume Work - SB Extension + RDL + Goblet Squat
5 Rounds Double KB RDL x 8 Toes Up Goblet Squat x 8 Dragon Flag to Twist x 3
Conditioning - Grace Attempt
30 Clean and Jerk attempt unbroken.
Athletic Opening - Athletic Opening
4 Rounds 3 Shuttle Sprint Swing to High Pull x 4/4 Jumping Switch Lunges 4/4
Dynamic Effort - Speed Deads + SA Thruster
4 Rounds 8 Double Dead Stop Swing (heavy) 3 Sandbag TO Shoulder (light & perfect technique)
Volume Work - SB Extension + RDL + Goblet Squat
4 Rounds Double KB RDL x 8 SB Shoulder Lunge x 4/4 Dragon Flag to Twist x 3
Conditioning - 5 Minute Test
5 Minute Test
Athletic Opening - Athletic Opening
4 Rounds 2 Shuttle Sprint Low Hurdle Hop x 3 5 Heavy Swings
Dynamic Effort - Speed Zercher + KB Snatch
4 Rounds Box Zercher Squat x 3 Double Snatch x 3
Volume Work - SB Extension + RDL + Goblet Squat
5 Rounds Jefferson Curl x 1 (SLOW) Long Stance Lunge x 5/5 8/8 1 Arm KB Clean
Conditioning - Grace Attempt
Isabelle + Cals Go under a bell size isabelle at record pace + 50 cals
Athletic Opening - Athletic Opening
3 Rounds 2 Shuttle Sprint 5 Heavy Swings 20 Pogo Broad Jump Max Distance x 5 Attempts
Dynamic Effort - Speed Zercher + KB Snatch
4 Rounds Barbell Jump Squat x 3 Double Snatch x 3
Volume Work - SB Extension + RDL + Goblet Squat
3 Rounds Jefferson Pump x 1 (SLOW) Front Foot Elevated Long Stance Lunge x 4/4 High Pull Swing x 10
Conditioning - Grace Attempt
Isabelle bump go up a bell size attempt for isabelle.
Athletic Opening - Athletic Opening
3 Rounds 2 Shuttle Sprint 5 Heavy Swings 20 Pogo Broad Jump Max Distance x 5 Attempts
Dynamic Effort - Speed Zercher + KB Snatch
4 Rounds KB Box Squat x 5 Sb Front Rack Clean x 3
Volume Work - SB Extension + RDL + Goblet Squat
3 Rounds Jefferson Pump x 1 (SLOW) Front Foot Elevated Long Stance Lunge x 4/4 High Pull Swing x 10
Conditioning - Grace Attempt
Light Isabelle 40 / 40
Athletic Opening - Athletic Opening
3 Rounds 4 Shuttle Sprint 10 Swings Broad Jump Max Distance x 5 Attempts
Dynamic Effort - Speed Zercher + KB Snatch
Dynamic Effort - Speed Deads + SA Thruster 4 Rounds 8 Double Dead Stop Swing (heavy) 3 Sandbag TO Shoulder (light & perfect technique)
Volume Work - SB Extension + RDL + Goblet Squat
3 Rounds Jefferson to Pump x 1/3 (SLOW) Front Split Attempt x 1 KB Box FS x 5
Conditioning - Grace Attempt
Conditioning - 5 Minute Test 5 Minute Test
Mobility Focused Opening - Mobility Block
4 Rounds 10 Rowing Cals 1/1 Incline Pigeon Stretch 1 Bar Hang 7/10 effort
Mobility - Mobility Block
3 Rounds Side Bends x 5/5 Cossack Squat x 3/3 Shin Box x 3/3
Mobility Block - Mobility Block
3 Rounds Jefferson Curl to Squat x 5 Pulses Somersault x 4 Long Stance Lunge x 4/4
Conditioning - 30 E
30 Minutes Easy Cardio
Mobility Focused Opening - Mobility Block
4 Rounds 10 Rowing Cals 1/1 Incline Pigeon Stretch 1 Bar Hang 7/10 effort
Mobility - Mobility Block
3 Rounds Side Bends x 5/5 Cossack Squat x 3/3 Shin Box x 3/3
Mobility Block - Mobility Block
3 Rounds Jefferson Curl to Squat x 5 Pulses Somersault x 4 Long Stance Lunge x 4/4
Conditioning - 30 E
30 Minutes Easy Cardio

Meet Your Coach

720 Strength
720 Strength
Unconventional & Conventional Strength Training Made Simple
720 Strength does fitness a bit differently. We don’t believe in getting stuck in just one method of training. We aren’t a kettlebell, powerlifting or callisthenics gym. We blend all methodologies available to us and deliver high quality programming aimed at getting beginners into lifting and the advanced stronger and more conditioned than they’ve ever been. We started this because we found ourselves frustrated at how close minded most parts of the fitness world can be. The kettlebell people love kettlebells and nothing else. Unconventional warriors think barbells are useless and powerlifters don’t believe in being able to run a mile. We want to maximise human potential however we can.

Who's This For

Strength & Conditioning for unconventional & conventional equipment.

Equipment

Required
Best experience will be with a fully stacked gym with sandbags
maces
barbells
kettlebells
barbells and cardio equipment.

Features

Chat Your Coach
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Integrate Wearables
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