The 305 Workout

Friday, December 9, 2011

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Trainer's Choice

"Magic 50"

Magic 50
5 db snatches per arm
5 db swings per arm
10 burpees
1 minute rest

5 rounds for time. Go heavy and fast on this one.

Then an optional finisher of trainer's choice

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

"Jimmy Dean"

400m run

40 db thrusters (45/30)

40 box jumps (24/20)

40 walking lunges

40 squats

400m run

5k run

10 minute rest

6x100m sprints

2 rounds of

5 minute AMRAP
10 kb swings (70/53)
5 burpees

2 minute rest between rounds

Then

3 rds FOR QUALITY NOT TIME

10 GHD situps or standing rollouts
15 v-ups
10 russsian twists (20/14)
12 supermans
40 chinnies