(H) - Heavy

(M) - Medium
(L) - Light
(Opt) - Optional
HS- Hand Stand
FL - Front Lever
HPC - Hang Power Clean
PP - Push Press
PC - Power Clean
P-Sn - Power Snatch
BS - Back Squat
OHS - Over Head Squat
FS - Front Squat
DL - Dead Lift
CJ - Clean & Jerk
SN - Snatch
WOD - Workout of the Day
360 - Full spin on the rings
L-Pullups - L-Sit Pullups
K2E - Knees to Elbows
GHR - Glute-Ham Raise
Burg on OLY days - Burgener Warmup
Reverse hypers
Windmills

IV. Examples

Example 1:

Monday: handstand work

C&J 5x2/7x1
squat 3x5
DL/RDL 1x5/1x12
reverse hypers or GH raises would be nice
chins
overhead situps

Tuesday: front lever

power snatch 5x2/7x1
bench 3x5
moderate metcon (3-5 mins.)

Wednesday: Rest

Thursday: L-sits
press 3x5
power snatch/power clean
front squats 3x3
heavy metcon

Friday: Off

Saturday: (20 minute workout)

KB work--long cycle C&J for 4-6 mins.
light to moderate metcon (7-20 mins.)

Sunday: Off

Example 2:

Monday: Handstand Training

DB Clean and Jerk
Back Squat
WOD

Tuesday: OHS
Bench Press
WOD
Corework

Wednesday: Handstand Training

Front Squat
Incline DB Press
Deadlift
Weighted Pulls

Thursday: Off

Friday: Snatch (w/DB)

Back Squat
Standing Press or Weighted Dips
WOD
Core

Saturday: Muscle-Up Training

Intervals (maybe)

Sunday: Off

Example 3:

Monday: Handstand Practice

1. Clean and Jerk (5 x 3)
2. Back Squat (3 x 5)
3. WOD
Tuesday: Front Lever Practice
1. Power Clean (5 x 3)
2. Bench Press (3 x 5)
3. WOD

Wednesday: Handstand Practice

1. Clean and Jerk (5 x 3)
2. Front Squat (3 x 5)
3. Deadlift (1 x 5)
3. Weighted Pull-ups (3 x 5)

Thursday: Off

Friday: Front Lever Practice

1. Dumbbell Snatch (5 x 3 Left and Right Arm)
2. Back Squat (3 x 5)
3. Press (3 x 5)
4. WOD

Saturday: WOD (Will Include Deads in this Metcon)

Weighted Pull-ups (3 x 5)

Sunday: OFF

There are as many ways to program your weeks as there are ways to skin a cat, so play around
with it!

V. Additional Resources

Metcon/Strength Hybrid Program

Hybrid Program Heavy Met-Cons (Sub 10 min. Metcons):

http://www.board.crossfit.com/showthread.php?t=35062

Original Hybrid Program Threads/Question Threads:

http://www.board.crossfit.com/showthread.php?t=32641
http://www.cathletics.com/forum/showthread.php?t=2560

Adapting Crossfit

Integrating the Olympic Lifts with CrossFit by Greg Everett:

http://www.performancemenu.com/artic...ty&shortyID=34

A New Way to M.E. Black Box by Michael Rutherford:

http://www.performancemenu.com/artic...ty&shortyID=39

Detailed Programming of the Performance Menu WOD:

http://www.cathletics.com/wod/index.php?show=about

Gymnastics
Building an Olympic Body through Bodyweight Conditioning by Christopher Sommer:
http://www.dragondoor.com/articler/mode3/229/

Beast Skills - Gymnastics Tutorials:

http://www.beastskills.com/tutorials.htm

Bulgarian Training Principals

Bulgarian Training Ideas by Steve Gough:

http://www.mikesgym.org/articles/ind...=3&articleID=3

Bulgarian Training Video:

http://macthrowvideo4.com/BulgarianWeightlifting.wmv

Westside Training Principals, Max Effort and Dynamic Effort

The Periodization Bible - Part I, by Dave Tate:

http://elitefts.com/documents/period...le__part_1.htm

The Periodization Bible - Part II, by Dave Tate:

http://elitefts.com/documents/period...le__part_2.htm

Dynamic Effort for Strongman - Speed Kills By Chad Coy

http://www.elitefts.com/documents/dy..._strongman.htm

Miscellaneous Programming

Subjective Difficulty - Programming Reps for %/1RM

http://i296.photobucket.com/albums/m...Difficulty.jpg

What I've Learned from "Practical Programming" By Mladen Jovanovi:

http://www.elitefts.com/documents/what_ive_learned.htm

Program Design for Athletes By Mladen Jovanovic:

http://www.elitefts.com/documents/pr...r_athletes.htm