November 15, 2012

** Reminder to all fitness center users that if there are gaps in web posts that workouts are still listed on the board in the fitness center for you to follow
***Reminder to clean out the cubicles of all items or they will be taken to the lost and found as of tomorrow.

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 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 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
 A1) Reverse hyper- 3 sets of 8reps, heavy as you can handle
A2) HSPU practice and progression
B) 100 double unders for time
C) 75 KBS for time (53/35)
D) 5 sets of row sprints. 1 min work, 1 min rest

Conquest

B. Front Squat 4 x 4
C. 50-40-30-20-10
Lunges
Sit Ups