TUESDAY March 9, 2010

Scissors   3×10 R/L

Swimmers   3×10 R/L

Soulder complex   3×10

Snatch lowers   3×10

Standing dumbell press   3×10

Laying dumbell chest press   3×10

Preacher curls   3×10

Dumbell louie’s   3×10

Weighted abs of choice   x 150

THURSDAY March 4, 2010

Overhead Squat   3×15

Front Squat   5×5 (hvy)

Hex Bar Jump Squat   5×20

Walking Lunges   x 100 R/L

Body Squats   x 130

Abs of Choice   x 100

WEDNESDAY March 3, 2010

100 Box jumps

90 Situps

80 Kettlebell swings

70 Body squats

60 Burpees

50 Toes to bar

40 Dips

30 Pullups

20 Torture rings

10 Starfish jumps

TUESDAY March 2, 2010

1 Arm jumping pullups   3×25   R/L

Lat pull downs   3×10

Standing dumbell press   3×10

Face pulls   3×20

Close grip bench   3×10

Pushups   2×25

Abs of choice   x  150

MONDAY March 1, 2010

“FRAN”

21-15-9

Thrusters

Pullups

m=95#     w=75#

***For time***