FRIDAY March 12, 2010

Run .25 mile

Kettlebell swings   x 20

Pushups   x 15

Situps   x10

Starfish jumps   x 5

X   6 Rounds for time

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

MONDAY March 1, 2010

“FRAN”

21-15-9

Thrusters

Pullups

m=95#     w=75#

***For time***

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