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)
On-Demand
1
Heavy Lower
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
2
Heavy Upper
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
3
Athletics + Unconventional Strength
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
4
Volume Lower
Opening Block - Athletic Opening
4 Rounds
Side Shuffle x 4
Cossack Squat x 4/4
KB Swing x 8
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.
39
Dynamic Lower
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
40
Dynamic Lower
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
41
Dynamic Lower
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.
42
Dynamic Lower
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
43
Dynamic Lower
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
44
Restoration Focused Day
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
45
Restoration Focused Day
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
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