New programming cycle
For the next 6 weeks we will be focusing on a new strength cycle. Our aim for developing your lifts is to get you bar path very good in the first and second pull, we are also developing your high pull strength and speed and position under the bar.
We will be also be having a more strength focus on shoulder health and strength and also core and back strength.  Our additional jumping training will focus on increasing your explosive strength and power.

Monday
E2MOTM
Clean 2 x 2 power + 2 tall cleans climbing
4 x 3 Cleans climbing ( high hang )
2 x 2 High pulls at 90%
Windshield wippers EMOTM for 3 mins x 6
WOD For score 30 seconds work 30 seconds rest
for 12 mins
Min 1 – Strict chin ups
Min 2 – Burpees
Min 3 – Double unders
Note: If athlete can do 20+ unbroken double unders then to achieve RX their Double unders only count after 20 reps
Also no kipping, use a band if necessary as we want to build strength
Tuesday
Jerk warm up, Pause in dip, Drop with out pipe vertical. Bar with pause in dip & catch. Focus on aggressive lockout
E2MOTM
5 x 1 power + 3 jerk climbing
A-Y-T – with 1.25kg plates 3 x 10 reps alternating with partner
WOD 4 rounds for time
8 Toes to bar
15 Ring push ups
20 Wall balls
15 BOR 40/25kg

Wednesday
3 mins alternating every 30 seconds in pairs Armadillos
E2MOTM
Good mornings 3 x 12
Box jumps (no arms) – 4 x 5 Climbing
WOD in Pairs 16 minute Time cap
24 Turkish get ups 16/12kg
200m OH Lunge (25 widths of gym) 15/25kg
Max distance run with Medicine ball for score.
Note: Athletes must work 1 at a time & can pick any distance for each run, 10m, 200m, 400m, 600m or 1 mile.
But only completed runs count.
Thursday
E2MOTM
Squat 3 x 5
Push press 5 x 5 climbing – Focus on dip position and loose grip in rack.
WOD 8 Minute amrap
1-2-3-4-5-6-8-10-12-14-16……
Chest to bars
P. Clean and press 50/30kg
RX Chest to bars
RX+ muscle ups, 65/35kg
Scaled Pull ups

Friday
Tabata HS holds & double unders
Warm up – OH Squat hold, snatch balance, scarecrow, pockets, High hang, Knee
E2MOTM
6 x 3 Climbing. Pockets, High hang, full
WOD
“Mono metal” Wod 3 of the scale the heights qualifiers
Saturday
Warm up
EMOTM for 8 mins alternating
Pull ups max
Handstand hold – 20-30 seconds
Strength
5 Mins skills warm up on Hang clean
Every 2 mins for 12 mins
1 x hang clean + 5 Front squats
WOD 10 Minute amrap
100m run with ball
Press ups 5
Knees to chest 5
20 Air squats
“Jag 28“
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Boom! Sit down punk