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