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WEDNESDAY March 10, 2010
Row
Beat the tire
Plank hold
Ball slams
Dips
Walking lunges
Chain drag
Tire flip
45/15 x 4 rounds
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
FRIDAY Feburary 26, 2010
Row
Low back raise
Beat the tire
Dips
Jumping lunges
“Gene” getups
1 Leg box jumps
Side bends
Renegade row
Wall ball
45/15 X 4 rounds
THURSDAY Feburary 25, 2010
Rear Squat 5-4-3-2-1-1-1-1-1-1
Hang Squat Cleans 3×15
1 Leg Box Jumps to Pistol x 25 R/L
Glute Ham Raises 3×15
Kettlebell Swings 4×25 (hvy)
Abs of Choice x 200
WEDNESDAY Feburary 24, 2010
“Sweet 16″
Parking lot run X 2
Pushups X 4
Pullups X 6
Box jumps X 8
Situps X 10
Body squats X 12
Row X 14 (pulls)
Burpees X 16
X 5 Rounds for time
