October 23, 2012

Program 1: Bodyweight and Intervals
Week 1 of 3
Day 2: "Annie" 50-40-30-20-10 Double Unders & Sit Ups

Program 2: Weightlifting
Week 1 of 3
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

Program 3 CFLA & Conquest
CFLA
rounds for time:
Row 250m
10 lateral box jumps
15 seconds L-hang (or L-sit 0r 15 V-sits)
Conquest
A. Press 5 x 8-10
B. AMRAP 5 Minutes
5 Pull Ups
10 Push Ups
Rest 2 minutes
Repeat 2 more times

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