Tuesday 11/8/16

Crossfit Aether

1) Warm up
-5 minute easy bike or row.
-Squat bottom position hold 1 min.

 2) Not For Time:

A.)4x20 (10 each leg) - Back Rack Lunges (moderate weight).

B.) 4x10 Back Extension w pause at top.

3) Gymnastics/Met-con EMOTM for 10 minutes

1 rope climb

6 alternating DB snatches 50/30 (alternate - 3 ea arm)

4) 800 m steady row/run/bike/ski (keep HR around 70%) 

Aether Built Oly Cycle Day 32

1.) Build up to a 2 rm hang clean + 1 jerk. keep it clean.

2.) Push Press- 5x5 @75% or build to soft max. 

3.) Back Squat-4x2 @88%.

4.) Back Rack Walking Lunges- 4x10 moderate weight.

Monday 11/7/16

CrossFit Aether

Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box

Women use a 35-lb. barbell and 20-in. box

Aether Built Oly Cycle Day 31

1.) Build up to a 2 rm hang snatch. keep it clean.

2.) 6x1 Full snatch at 100% above weight. 

3.) Front Squat-6x2. Note Heaviest 2rm.

4.)  Clean Grip Pulls- 4x2@85% 1rm clean.

5.) Strict High Pulls- 5x8-10

Friday

CrossFit Aether

1) Snatch- 6x1

Aether Built day 30

1) Aether Built Oly Cycle

1) Build up to a 1 rm Snatch with a 2 second pause just below knee then accelerate into hip.

2) Build up to a 3rm Clean and Jerk with pause in dip of Jerk.

3) Clean pulls- 4x2@115% of todays #2.

4) Strict High pulls- 4x6

Thursday 11/3/16

CrossFit Aether

1) Back Squat- 4x6.

2) Complete as many rounds as possible in 7 minutes of:

135-lb. sumo deadlift high pulls, 10 reps
135-lb. push presses, 10 reps

Aether Built Oly Cycle day 29

1) Build up to a 1 rm Clean and Jerk. 2 sec pause in bottom of clean. 3x1 dropsets @85% max w/no pause.

2) Front Squat- 6x3 at 89% max.

3) Push Press- 4x3. 1x10. Note heaviset 3.

4) Weighted back extensions- 4x6.

5) Ab Wheel- 4x10. Keep back hollow and butt tight.1) 

Tuesday 11/1/16

Crossfit Aether

1) Complete as many rounds as possible in 20 minutes of:
5 clean and jerks
10 toes-to-bars
Rest 30 seconds

Men use 185 lb. Women use 135 lb.

2) After Party: 3x20 Russian Twists.

Aether Built Oly Cycle day 27

1) Build Up to a soft 2 Rm Power Clean + 1 Jerk for the day.

2) Full Clean + Jerk- 4x1@85%+of 1rm.

3) Front Squat w 1 sec pause in bottom- 4x6@ 80-85% of 1 rm.

4) Bar Dips- 4x8 weight if needed.

Monday 10/31/16

CrossFit Aether

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps

Use a 20-lb. ball and a 24-in. box.

Aether Built Oly Cycle

1.) Hang Snatch from top of knee- 4x2@80%+(dont miss). 

2.) Full Snatch- 4x1@90%+ dont miss. if you do stay at that weight. If you miss again drop 10% and perform 4 more singles. Nail them!

3.) Build up to a 2 Rm Power clean. Dropsets 3x2@-10%

4.) Front Squat- 4x2@90%+.

5.) Back Extensions- 4x8 Weight as needed.

3.)

Friday 10/28/16

CrossFit Aether

Warm Up Wod

3 Rounds

10 Wall Squats

:30 Plank work on belly in, butt tight

15 Single Leg Deadlifts

10 Plate Over Head Lunges(total 5 each)

1) Back Squat- 4x6. Note Heaviest 6. Sets count above 82%. Use dropsets after todays max if needed i.e If hit 6rm on 4th set.

If you have time stretch out. 

Aether Built Oly Cycle Day 25

1) Build Up to a 1 rm clean and jerk with a 2 second pause just above the knee. Focus on maintaining position and not just moving weight. If you struggle jumping forward you now get to refocus on where you are jumping, shrugging and pulling. 

2) Clean and jerk w/ no pause- 4x1 dropsets at 80% todays max. 

3) Front Squat- 6x2. Try and peak on 4th set and next two sets will be slightly lower weights. Dont let your last 2 sets be slow. 

4) Banded Twists off Rack- 4x12 ea side :60 rest.

5) Ab Straps leg lifts- 4x12 :60 rest

Thursday 10/27/16

CrossFit Aether

2 Rounds

20 Toes to bar  

20 Box Jumps(24,20)

400 m run

20 Wall Balls (24,20) 

Aether Built Oly Cycle Day 24

1) Build up to a 2 rep soft max snatch but only stand up last one. Dropset singles. 6x1@110% todays max. :90 rest in between.

2.) Snatch Pulls- 4x2 @100% todays soft max.

3.) Snatch Balance- 4x2. Note heaviest 2.

Wednesday 10-16-16

A. Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
15 Bent Over Row 

B.
In teams of two, alternating after full rounds, complete 10 rounds total (5 rounds each) for time of:
15 Kettlebell Swings

10 Goblet Squats

Aether Built Oly Cycle day 23

1)  Build up to a soft max of the following complex. 1 hang clean + 2 Full Clean + 1 power Jerk.

2.)Front squats- 5x2. note heaviest double. anything over 90% counts.

3) Box jump- 6x2. Dont be silly just jump high as possible without falling.

4) Glute Ham Raise with 36 inch box in front of ghd. Use for slight push off. Knees on pad. 4x6.

5) Dumbbell Tricep Ext-4x10 Moderate weight. No failure.

Tuesday 10/25/16

Crossfit Aether

1.) Hang Snacth 6x1.

Complete as many rounds as possible in 10 minutes of:

20 GHD Sit ups

5 Squat Cleans (205,135)

Aether Built Oly Cycle Day 22

1.) Build up to a full snatch w 3 second pause in catch plus 1 overhead squat.

2.) Build up to a 1 rm Split Jerk on blocks with a 2 second pause in dip.

3.) Build up to a 2 rm Deadlift.

4.) Wide Grip Chest To Bar Pull Ups- 6x6