Hybrid programs

[James Riley]

Tom,

Could you describe what you designed for your hybrid program? I experiment myself and with this system and had good results until I had to travel for six weeks. I am designing a new one and I'm always open to new ideas.

[Tom Ellison]

Gant -

I've noticed you've said certain things about how you would have designed things differently, such as not giving OHS it's own day. I'm just starting the program and I was wondering if there were other changes you would make, now that you have some more perspective. Overall, how would you program things now, given what you know?

[Eric Simpson]

Gant,

I revised the Advanced program to focus on a couple sticking points of mine. What do you think of this:

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 (3 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. Press (3 x 5)
3. Back Squat (3 x 5)
4. WOD

Saturday:

WOD (Will Include Deads in this Metcon)
Weighted Pull-ups (3 x 5)

Sunday:

OFF


Thanks for any advice!

[Brandon Oto]

Better email Gant or find him at PM, he's not posting here anymore.

[Emily Mattes]

Has anyone who has tried this Hybrid also tested Jeff Martin's new Crossfit Strength Bias program?

[Justin Duff]

This is my firsy post in this forum. Here goes:
7/20/09 WOD
40 yrd tire drag backward
40 yrd tire drag forward
80 yrd 100# sandbag carry(reshoulder after 40 yrds)
40 yrd tire row
25 burpees
40 yrd walking lunge w/ 50# sandbag
Some notes and questions are does this fit the program? I am a fireman so it dosen't get more functional than dragging heavy stuff. The tire is heavy, but i don't know how heavy. I believe it's a bus tire. Not heavy enough to flip but feels like a good weight to drag. A picture is attached. I made it with an eye screw, a carabiner, and a Jungle gym. Left my timer at home so i don't know how long it took, but it was quick and brutal

[Michael Young]

Here is everything that I found on the Hybrid Program including program examples, some Q and A and other information.

I merely collated what i found on the forums and other sites regarding this program.

Hope this is useful for people.

[Michael Young]

Originally Posted by Michael Young

Here is everything that I found on the Hybrid Program including program examples, some Q and A and other information.

I merely collated what i found on the forums and other sites regarding this program.

Hope this is useful for people.

Just found an extensive list of heavy mMeton wod's.

I'm sorry i cant remember who posted this first, if it was you, then kudos and thanks for your contribution.

Mike

[Michael Young]

Originally Posted by Michael Young

Just found an extensive list of heavy mMeton wod's.

I'm sorry i cant remember who posted this first, if it was you, then kudos and thanks for your contribution.

Mike

And just to add, this is the Witchita Falls Program.

Mike