300 Workout Fundraiser

For time:

25 Pullups
50 Deadlifts (135#/45#)
50 Pushups
50 Box Jumps (24"/18")
50 Floor Wipers (135#/45#)
25/arm Clean & Jerks (35# Kettlebell/15#)
25 Pullups

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WOD

21-15-9 reps for time:

Barbell Row
Snatch Balance
Alternating Arm Kettlebell Swings (25#/15#)

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Lifting

Thrusters 3-3-3-3-3-3-3 reps

20 situps between sets.

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No Class - Ice Day

WOD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Walking with DB or Plate
Medicine Ball Clean (Reps)
Pushup Position with Alternating Rotations (Reps)
DB Snatch, Right arm (Reps)
DB Snatch, Left arm (Reps)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Running Intervals

Tredmill

1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.

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WOD

4 rounds each of alternating Tabata intervals
- Pullups
- Pushups

5 Rounds for time:

OH BB Walk, 30 feet
5 Cleans
Walking BB Lunges
5 Cleans

Rest 3 min

3 rounds max reps
- 1 min on / 1 min off
- Push Press

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WOD

For time:

10 Situps
10 Back Extensions
30 Thursters
50 Supine Ring Rows

30 Situps
30 Back Extensions
20 Thursters
35 Supine Ring Rows

50 Situps
50 Back Extensions
10 Thursters
20 Pullups

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"Kelly"

5 Rounds for time:

400m run
30 Box Jumps
30 Wall Ball Shots

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WOD

Max rounds in 20 min of:

5 Power Cleans
10 DB Swings
15/sd Lunges

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WOD

For time:

155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

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Time Trial & 300 Workout

Time Trial:

1 mile run

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For time:

25 Pullups
50 Deadlifts
50 Pushups
50 Box Jumps
50 Floor Wipers
25 DB Clean & Jerks
25 Pullups

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Time Trial and Lifting

Time Trial:

1 mile run

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Lifting:

Back Squats 5-5-5-5-5 reps

TRX Hip Drops 4 X 10/sd

WOD

As many repetitions as possible in a team of 3 of:

5 min - pullups / assisted pullups
5 min - pushups
5 min - situps
5 min - squats

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Lifting

Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

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After WOD rest 3 to 5 minutes then Run, Bike, or Elliptical:

Cover as much distance as possible in 35 minutes.

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"Lynne" & WOD

"Lynne"

5 rounds for max reps of:

BW Bench Press
Pullups

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5 rounds for time:

25 Situps
25 Back extensions

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WOD

For time:

150 DB Swings
150 Lunges
150 OH Squats

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Running and Lifting

Running - 3 rounds for time:

20 sec on / 20 sec off
30 sec on / 30 sec off
45 sec on / 45 sec off
1 min on / 1 min off

Lifting - Deadlift 3-3-3-3-3 reps

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"Horned Toad Special"

21-15-9 reps for time:

300m run
SDHP
Burpees
Thrusters / Wallball
Box Jumps

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"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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