November 5, 2012
Copngratulations to the Ram Football team for advancing in the playoffs after their victory against Raymond. Way to go guys!!!
Program 1: Bodyweight and Intervals
Week 3 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 3 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
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
Day
3
A. Deadlift 1 x 5, 1 x 4, 1 x 3, 1
x 2, 4 x 1B. 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
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
CrossFit Lethbridge
A) 3 cleans on the minute for 10 minutes
B) 10 rounds for time:
10 UB (unbroken) WBS (20/14 to the 10ft line)
10 UB KBS (53/35) Conquest
A) Hang Cleans 8 x 2
B) 10 rounds for time:
10 WBS (20/14 to the 10ft line)
10 KBS (53/35)
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