Here is a link to the oly strength.
https://docs.google.com/spreadsheet/ccc?key=0AnsGKSRX9JjSdFNlbVJEZ3ZEZVBqMUh0WFRCWFBaVkE#gid=0

Week 8

Most of us are doing the Oly Strength Cycle which once I get in electronic form I will post each week. For those who arent doing the Oly strength here is some programming for the week. If you are doing Oly strength try to use these metcon unless the CFCC wod looks super cool.

Thursday:

Strength: 5 sets of max effort wallball
               EMOM 3 C&J 155/105

WOD: 8 min AMRAP 250m Row/ 15 T2B
            Rest 1 minute
            8 min AMRAP 15 Wallball/ 15 KBS 55/35
            Rest 1 minute
            For time  400m Run 30 Burpees

Friday: 

Strength: Back Squat 5x3 @85%
               5x max effort hand release push ups  rest as needed
               5x Max effort L sit

WOD: On a 10 minute running clock:
             Run 800m then AMRAP 10 DB Thrusters 40/25
                                                      10 Chest to Bar
                                                      10 UNBROKEN DU

Saturday: 

Strength: EMOM for 10 min 3 muscle ups   add weight if needed
               Power Snatch 3 times through  3@65% 3@70% 3@75%

WOD: Row 1k
            Rest 1 minute
           Do 50 Burpees
            Rest 1 minute
           Do 250 DU
            Rest 1 minute
           Do 30 Hang Clean 185/135
            Rest 1 minute
           Do 100 Air Squat


Sunday: Rest
       

Week 7! Short week with lots of rest this weekend for Regionals.

Monday: Rest

Tuesday:
WU: on your own

Strength: Hang Squat Snatch: 3x3@65%, 3x3@75%
                Hand release push ups  4x max effort

WOD: 5 minutes max thrusters 95/65

Wednesday:
WU: 1k row

Strength: 5x max effort ring L sits
               5x max effort DU
               5x 25 KBS 55/35

WOD: 10 rounds for time
            10 Chest to Bar
            15 Box Jumps

Thursday:

Row:  2 rounds of

          1minute row
          1 minute rest
          1 minute row
           45 second rest
          1 minute row
          30 seconds rest
          1 minute row
          15 second rest
          1 minute row

Friday: Rest

Saturday: Regionals
Sunday: AMRAP Cheering for Carrie
       

Ok. Sorry for the delay. It was a crazy start to the week. For those following the OLY Strength Program I will get that in digital form as soon as I can. Try to fit in at least 4 metcon a week with that strength training.

Tuesday: WU as needed

Strength: 4x20 Thrusters (unbroken)
               4x 1 min AMRAP Burpees rest 2 minutes

WOD: 3 rounds: 1 minute AMRAP of: Air Dyne
                                                               Hammer Swing
                                                               Ground to OH 30/20 DB
                                                                Tire Flip
                                                                Atomic Push Ups


Wednesday: 
WU: 3x20 Bent row
        3x20 Hammer Curls

Strength: In 8 sets work up to max weighted pull up for 2 reps
                In 8 sets work to max effort weighted Dips for 2 reps
                5 sets of max effort toes to bar

WOD: 25,20,15,10,5  Ball Slams
                                    KBS
                                    Ring Rows

Get full extension on all ball slams!


Thursday: Tabata 2 miles
                  Run or Row

                  Oly Class

Friday: Rest

Saturday: 
WU: Row 1k

Strength: 5 x 20 Cleans 40/30 DB
               5 x max effort HSPU
               5 x max effort L sit

WOD: 10 rounds for time:
            10 Hand release PU
            15 Wall Ball
            30 DU

Sunday:
WU: Tabata whatever

Strength: Strict Press   4x10
               Back Squat  5x12

WOD: 7 rounds:
            14 Box Jump 30/24
             7 Power Snatch 115/85
             3 Muscle Ups
             Rest 1 minute between rounds

Week 5.

Monday:
WU: 2x20 shrugs
         2x 20 shoulder press

Strength:  5 x max effort hand release push ups
                5x max L sits from the rings

WOD: For time: 15 C+J @ 155/105
                           15 @ 135/95
                           15 @ 115/75
                           15 @ 95/65

Tuesday: Rest Day


Wednesday:
WU: Tabata warm up

WOD: Run 1 mile
            Row 2k
           Run 1 mile

Bonus work: GI Jane


Thursday: 5k time trial

                 Oly Class

Friday:
WU: 2x 20 air squat
         2x 20 bent row

Strength: Hang Snatch  5x10 as heavy as possible
               Muscle Ups  5x max

WOD: 5 rounds for time
            150ft Bear Crawl (2 gym lengths)
            15 DB thrusters 40/25
            15 PU

Bonus: 10 rounds of Cindy
             Row 1000m
            10 rounds of Cindy


Saturday: Max furniture lifting

Sunday:
WU: 3x 20 good mornings
         3x 20 push ups

Strength: 4x 25 KBS 55/35
               4x 12 Deadlift  as heavy as possible!

WOD: 10 rounds of:
            3 HSPU
            5 toes to bar
            7 Box Jumps  24/20

         

Week 4!

Monday:
WU: 2x20 bent row
         2x20 Later Raise
         row 1000m

Strength: 5 rounds of max Dead Hang Pull Ups rest 30 seconds then max HSPU
               Rest 3 minutes between sets

WOD: 12 minute AMRAP
            15 KBS 55/35
            30 DU

Bonus Work: For time do 10 rounds of 5 Burpee
                                                              7 Knees to Elbows
                                                              9 Box Jump 24/20

Tuesday: 
WU: 200 DU

Strength: 4x12 Unbroken Power Cleans  as heavy as possible, rest as needed.
                5x3 Rope Climbs

WOD: On a 9 minute running clock do Fran, with the balance of the time do burpees. You score is total burpees.

Extra Work: 5 rounds of: 7 tire flips
                                        400m run

Wednesday: Rest day


Bonus Work: Annie rest 5 minutes then do Annie again


Thursday: Row 6x 500m  rest 2 minutes between sets

Oly Class


Friday: 
WU: 2x20 regular Push Ups
        2x20 Tricep extensions
       

Strength: 5x20 Box Jump rest 2 minutes between sets  30/24
               5x 12 Ring Push Ups

WOD: 5 rounds:  15 Wallball
                             7 Power snatch 95/65
                             400m run
                             rest 2 minute between rounds

Saturday: Rest

Sunday: AMRAP in 3 minutes: OHS 95/65
                                                   Rest 3 minutes
                                                   Thruster 115/75
                                                   Rest 3 minutes
                                                   Shoulder to Overhead 135/95
                                                   Rest 3 minutes
                                                   Front Squat 155/135
                                                   Rest 3 minutes
                                                   Muscle Ups

                             
               
         

Week 3

Monday: Rest Day
               Bonus work:  On a 13 minute running clock do Helen, with the remainder of the time do as many round of Cindy as possible.

Tuesday: 
WU: Bent Row 2x20
         Hammer Curl 2x20

Strength: High Hang Snatch 5,5,4,3,3 as heavy as possible
               Burpees 5x25 as fast as possible rest no more than 2 minutes between sets

WOD: 5 rounds of max Box Jump in 2 minutes  rest 1 minute between sets
            increase height each round  20,16  22,18   24,20  26,22   28,24

Bonus work: 3 hours before or after main WOD: tabata 2 mile run


Wednesday: 
WU: 2x20 Good morning
         2x20 shrugs with barbell
Strength: Deadlift  4x20
                4x AMRAP KBS in 1 minute rest 2 minutes

WOD: 21,15,9
            Squat Cleans   155,105
            Pull Ups

Bonus work: 3 rounds for time 20 Burpees
                                                 20 Pull Ups
                                                 20 T2B

Thursday: 
Cardio: Run or row for max distance 1min rest 1min
                                                           2 min rest 2 min
                                                           3 min rest 3 min
                                                           2 min rest 2 min
                                                           1 min rest 1 min

Oly Class

Friday:  Rest if you are doing the NLI otherwise do:
WU: 2x20 Chest Fly
         2x20 Tricep kick backs

Strength: 5 sets of 25 hand release push up  rest as needed
               5x7 muscle ups  rest as needed

WOD: EMOTM 1-10   5 OHS 135/95
                           11-20  7 STOH 135/95
                           20-30 9 T2B

Saturday: Rest or NLI


Sunday:
WU: 1k run

Strength: 4 sets of max rep Wall Ball rest as needed  try to get 150 reps total
               4 sets of max rep DU rest 1 minute

WOD: Back Squat 30 reps 185/153
            Run 400m
            BS 20 reps
            Run 800m
            BS 10 reps
            Run  1200