Friday

Bag Whore
warmup: 3 rounds
200m run
20x swings @ 35
20x lunges

1) Amrap in 10 min
3x pushpress @ 95
1x strict pullup
10x box jumps

2) 4 rounds
6x squat cleans @ 85
8x wallball @ 80
10x plank walkup

3) 4 rounds
45 sec plank
5x A2B
25x Jane Fonda circles on 1 side

Comments: 
These sessions were written by Natalia and Steph, two of my athletes who are preparing for the Military Athlete Coaching Certification which will hopefully be here in Austin in late January.  Good programming is essential for athletes to achieve high levels of fitness.  Let's face it, if you are a fatty and do P90x than you will get great results, as long as you can handle the guy who teaches it.  

"Everything works, nothing works forever"

You could do burpees only every day for 10 minutes and see results for months. You could become a burpee monster.  So what happens when it comes time to do that 100m sprint or the 1 rep max deadlift?  Your programming flaws will become very apparent.  You'll only really be good at what you train.  Problem is there is so damn much to train.  A good coach will identify what you need to train and program accordingly.  Remember......stop working out and start training.