November 1, 2012

Program 1: Bodyweight and Intervals
Week 2 of 3
Day 1: 111 Burpees for Time with a 12" Vertical Jump and Target
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups
Day 3: Tabata - 8 Rounds - Push Ups, Ring Rows, Squat, 5 meter lateral side shuffle shuttles
Day 4: 4 rounds for max reps of 1 min per exercise, running clock
5 V Sits
7 Box Jumps
25 m forward run
25 m backward run

Program 2: Weightlifting
Week 2 of 3
Day 1
A. Powerlifting Stance Back Squat 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. Good morning 4 x 3-6
C. Glute Ham Raises 4 x fail
D. Weighted Chin Ups 4 x 4-6
E1. Crash Mat Jumps 3 x 25 (30 sec rest between sets)
E2. Explosive Sit Unders 4 x Fail @ 10 lbs

Day 2
A. Push Press 4 x 2-4
B. Cable Side Laterals 4 x 6-8
C. Kettle Bell Swing 4 x 15
D1. Close Grip Bench Press 4 x 4
D2. Decline Rolling Dbell Press 4 x 6-8
E. Seated Calf Raise 4 x 10-12
F. Cross Body Hollow Rock 1.5 minutes Accumulated Time/Side

Day 3

A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 2, 4 x 1
B. 24" Step Up 4 x 6/leg
C. Snatch Grip Shrug 4 x 8
D1. Narrow Grip Pull Downs 4 x Failure
D2. Bent Over Lateral Raise 4 x 8-10
E. Max Height bounds 4 x 10
F. Hanging Leg Raise w/ Pelviv tilt 4 x Failure

Day 4
A. Bench Press 4 x 2-4
B. Incline Bench Press 4 x 6-8
C1. Weight Release Push Up 4 x Failure
C2. Cross Body Hammer Curls Curls 4 x 6-8
D. Reverse Curl 4 x 8
E. Standing Calf Raise 4 x 6-8
F. Crossbody Rocking Plank 1.5 minutes Accumulated Time/side (Pairings: LA/LL, RA/LL)

Program 3 CFLA & Conquest
Conquest
For Time
3 rounds
10 Deadlift @ bodyweight
10 Lateral Jump Bar Burpees
Rest 1 minute
3 rounds
8 Deadlift @ bodyweight
8 Lateral Jump Bar Burpees
Rest :45 Seconds
3 rounds
6 Deadlift @ bodyweight
6 Lateral Jump Bar Burpees
Rest :30 Seconds
3 rounds
4 Deadlift @ bodyweight
4 Lateral Jump Bar Burpees
Rest :15 Seconds
3 rounds
2 Deadlift @ bodyweight
2 Lateral Jump Bar Burpees