November 13, 2012

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September.  Check your September results to see where you were and set some goals for where you want to be.
Week 1 of 3
Day 1: AMRAP 8 minutes - 5 Push Ups 10 Lunges 15 Sit Ups
Day 2: 8 Rounds for Time - 50 Double Unders 15 Burpees
Day 3: Tabata - 8 Rounds - Trciep Push Up, Dip Under, 5 meter Side Shuffle Shuttle, Leg Raise
Day 4: 8 Rounds for Time - 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 1 of 3
Day 1
Close Grip Bench 4x6
Skull Crushers 4x12
Dips 4xFailure
Straight Bar Curls 4x8
CrossBody Hammer Curls 4x10
Smithy Machine Drag Curls 4x12

Day 2
666Squats 6x6 (6,1,x,1)
Narrow stance Leg Press 4x25
Glute Hame Raise 4x10
Calf Raise 1x20, 1x15, 1x10, 1x5

Day 3
Flat Bench Press 4x8-10
Incline DB Press 4x10
1 1/4 Flat Flies 4x6
Seated Military Press 4x8-10
Shoulder Laterals 4x8
DB Front Raise 4x10

Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3 CFLA & Conquest
CFLA
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 pullups
25 sit unders (15/10)
250m row
Conquest
A) Bench press- 4 sets of 5 reps
B) 3 rounds for time :
25 ring dips
25 Ring Rows 
25 Sit unders
250m row