The 305 Workout

Wednesday, November 30, 2011

"Blue Magic"

7 rounds of

3 minute rounds, 1 minute rest between rounds

AMRAP

3 burpees

5 pullups

7 squats

Every minute on the minute for 20 minutes perform the following:

5 Dumbbell Deadlifts
5 Dumbbell Hang Cleans
5 Dumbbell Thrusters

Loading should equal 45% of bodyweight.

"Welcome back Kotter"
25 pullups
25 pushups
50 burpees
50 walking lunges
75 situps
75 squats
500m run

12 rounds of

2 minute rounds
7 burpee buy in
Max reps wall balls (20/14)

1 minute rest between rounds

5 rounds of
400m run
15 pullups

"Yardie"

50 squats
50 situps
50 lateral jumps
50 situps
50 walking lunges
50 situps
50 Russian kb swings 70/53
50 situps
50 burpees

Doormouse Intervals
1min on 30sec off

5 rounds
Squats
Push press 45/30
Box jumps 24/20
DB swings 45/30
Burpees