Wednesday 2/1/17

1)   Strength- Build up to a heavy set of 8 Push Press. Dropsets 3x8@-15%.

DT

5 rounds for time

12 Deadlifts 155/105

9 Hand Power Cleans 155/105

6 Push jerks 155/105

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA

Aether Barbell Oly Cycle

1)  Build up to a max Power Clean + Push Jerk. Dropsets 3x1@ -15% and 2x1@-10%. 3 min rest between sets.

2) Push Press- 4x2. Record heavy double. 3 min rest between sets please. 

3) Straight Leg Deads- 4x4@75-80% 1rm Front Squat. 3 1/2 minutes rest. 

4) Split Squats- 4x6 ea leg. Moderate to heavy.  

Tuesday 1/31/17

Crossfit Aether

1)   Strength

3 Front Squats + 6 Back Squats (use same bar from the rack)

5 Sets (2 minute rest in between sets)

Start at 65% of F.S – and build each set – no rest between F.S. and B.S – just enough to rack the bar and get back on it

Rest exactly 1 minute after last set

1 set of Back Squats for Max reps at 60% of your 1 RM

2) Met-Con

4 rounds

6 CTB

3 Snatch complexes (High hang, mid-hang, full, ohs: hit all 4 positions w/o dropping the bar = one complex) 135/95

8 Box Jump Burpees 24/20

5 minutes cool down on bike, run or row.  SLOW pace. Bring that heart rate back down.

Aether Built Oly Cycle

1) Build up to a max Power Snatch. Dropsets 3x1@ -15% and 2x1@-10%. 3 min rest between sets.

2)  Front Squats- 2x3@82%1rm. 2x3@85%. 1x3@80%.

3) Strict Press- 5,4,3,2,2. Record heaviest double.  Move into Push Press- 3x2. Record heaviest double

4) Snatch Pulls- 3x2@110%, 1x2@113%, 1x2@116% of 1rm.

5) Back Extensions on GHD- 4x6 w 7 second hold on last rep. 

Monday 1/29/17

Open – Prep Week #1

Day 1:

1)  Strength:

Clean

Take 5 minutes to work up to 70% of 1 RM squat clean

Then

EMOTM for 10 minutes @ 70%

1 power clean – 2 squat cleans + 1 jerk (only 1 jerk on your last squat clean)

2) Met-con

3 individual 7 AMRAP

20 Calorie Row

16 Power Cleans 135/95

12 T2B

 *2 minute rest between AMRAP

10-15 minutes cool-down on bike, run or row.  SLOW pace. Bring that heart rate back down

 Aether Built Oly Cycle

1) Build up to a heavy single clean and jerk no misses. 3x1@-15%. 3 minutes R.

2) Back Squat- 1x3@75%, 2x3@80%, 1x3@85%. 1x2@87%, 1x8@65%. 4 minutes R.

3) Seated Box jump- 6x1. From a seated position on bench. 2 minutes R.

4) Bulgarian split Squat-4x5 ea leg. Mod weight.

5) Weighted GHD Sit Up- 4x6 Tempo@5,2,1,1

1/26/17

Make up previous WOD or

1) 10 minutes to build up to a 1rm Power Snatch. Dropsets 3x1@-15%.

Met Con: 

EMOTM 20

15 GHD Sit Ups

15 Sumo Dead Hi Pulls 75,55

15 Push Ups

12 Bent Over Row 75,55

3 minutes Couch stretch

3 minutes Figure Four

2 Minutes Hamstring and barbell.

Aether Built Oly Cycle

1) Build up to a Heavy Clean + Front Squat + Jerk.  2 dropsets@-10%.

2) Back Squat- 6x2@83-88%  work on stretch reflex out the bottom. Speed the whole way through. Brace your belly.

3) Build up to a Heavy Single behind the neck push press.

4) Strict Dumbbell Shoulder Press- 2x20 light to mod weight.

5) Face pulls- 3x15. 

1/25/17

Week 12 Day 3:

1)  Strength/Accessory

Not For Time:

A1) 20 Pistols alternating no tempo (10 per leg)

A2) 4x10 Drop snatch + Full OHS – snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.  **  add weight from last week

 **Complete B after finishing last set of above couplet

B) 1 set of 100 Back rack walking lunges 75/55

2)  Met-con

8 minute AMRAP

5 pullups

7 burpees

9 KBS 70/53

11 box jump

3) 5 minute cool down

4) Gymnastics

3X 1 min max effort rope climbs

3 minute rest between sets

5) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY.

Aether Built Oly Cycle

1) Snatch singles- @65%, @70%, 2@75%, 2@80%.  2 second pause in catches.

2) Front Squat- 1x2@80%, 2x2@85%, 1x2@87%, 1x2@90%, 1x2@88%.

2b) Seated Box Jump- 61. High as poss.

3) Snatch High Pulls- Build up to a heavy double 3x2 dropsets at -10%. 

4) Belly supported db rows-  4x6.

1/24/17

Week 12 Day 2

1)  Strength:

15 minutes to establish a 1RM Squat Clean

2) Met-con

Partner WOD. Split work however

3-6-9-12 etc for 20 minutes

Buy in 50’ HSW (partner can spot your walk for this)

OHS from the ground 95/65

STO 95/65

5 minutes cool-down on bike, run or row.  SLOW pace. Bring that heart rate back down

Aether Built Oly Cycle

1) Build up to a heavy Clean and Jerk. 2x1@-10%, 2x1@-15%. 

2) Jerk Recoveries- Build up to a heavy set of 4. No dropsets.

3) Front Squat- 3@80%, 3@84%, 2@86%, 2@88%, 2@86%. 2 second pause in bottom.

3) RDL- 2x4@82%, 2x4@85%, 1x4@80%.  Percentages are based off 1rm front squat

1/23/17

Week 12 Day 1

1)  Strength

20 minutes to find 1RM snatch

2) Met-Con

15 Min AMRAP

4 minute AMRAP

10 TTB

30 DU

10 Deadlift 185/135

1 Minute rest

4 minute AMRAP

15 TTB

40 DU

8 Deadlift 225/185

1 minute rest

4 minute AMRAP

20 TTB

50 DU

6 Deadlift 285/235 (or 80% of 1RM deadlift)

3) 2k row @ 70-75%

5minutes cool down on bike, run or row.  SLOW pace. Bring that heart rate back down

4) 15-20 min Mobility

Aether Built Oly Cycle

1) Build up to a heavy single Power Snatch no misses. 2x1@-10%, 4x1@-15%. 3 minutes Rest.

2) Build up to a heavy single clean and jerk no misses. 3x1@-15%. 3 minutes R.

3) Back Squat- 1x3 @75%, 1x3@80%, 1x3@85%. 1x2@87%, 1x8@65%. 4 minutes R.

4) Deficit box jump- 6x1. Jump from 2 plates, to floor and spring into your box jump.   2 minutes R.

5) Strict toes 2 bar- 4x6 5 seconds down.  

1/20/17

Crossfit Aether

1) Strength

Back Squats

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

1X1 @ 103%

2) Met-Con

For time – Complete each set UB. Take short breaks between movements, if needed, but once you start, they must be completed UB.

21 Thrusters 45/35

15 Push jerks 45/35

9 Push press 45/35

500 m row or 400 m run

15 Thrusters 65/55

9 Push jerks 65/55

6 Push press 65/55

1,000 m row or 800 m run

9 Thrusters 95/75

6 Push jerks 95/75

3 Push press 95/75

5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.

Aether Built Oly Cycle

1) Build up to a 3 position snatch. Keep it light and work on positions.

2) Build up to a Power Clean and jerk. 2 sec pause in dip and catch of jerk.

3) Snatch Pulls- 4x2@90% 1rm snatch.

4) Back Squat with 2 second pause in bottom- 4@80%, 3@85%, 2@85%, 1@85%.

5) Dips- 4x5 tempo is 4,2,1,2 focus on lock out and being slow and controlled on decent.

1/18/17

Crossfit Aether

Not For Time:

A1) 3x10 weighted tempo pistols 43X2 (alternate for 10 each leg) **add weight from last week

A2) 3x10 Drop snatch + Full OHS – snatch grip, feet start in pulling position, 100% drive down (no dip or drive), feet end in squatting position: use a lighter load, focus on SPEED under the bar and locking your shoulders out quickly.  ** we are adding a full OHS from last week but I still want you to try to add weight from last week

**Complete B after finishing last set of above couplet

B) 1 set of 50 35/20# DB walking lunges

2)  Gymnastics/Met-con

4 Rounds:

8 Man makers 40/25

8 CTB

8 DB step ups 40/25 (8 total – 4 each leg)

Rest 1 minute between rounds

3 minutes rest

1,000 m row max effort

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Built Oly Cycle

1) Build up to a soft max power snatch.  no misses. Dropsets 2x1@-15% 2x1@-20%

2) Build up to a soft max power c and j. No misses.  dropsets same format as above

3) Back squats- 5x1@ 80%.

4) Back extensions- 50 reps. Break up as needed.

5) Push Press-not if you compete on sat. 4x2 heavy as possible

1/17/17

Crossfit Aether

1)  Strength

Take 10 minutes to work to a heavy Power snatch (super soft max - no misses)

Rest 2 minutes

Then - 1 min max reps snatch (full or power) **2 minute rest between percentages**

 (the below percentages are based on 1 rm squat snatch)

65%

70%

75%

Rest 3 minutes

2) Met-Con

For time:

4 rope climbs

10 Dead lifts 185/135

3 rope climbs

8 HSPU

2 rope climbs

6 Power cleans 185/135

1 rope climb

3 Clean and jerks 185/135

 *18 minute time cap*

5 minutes cool down on bike, run or row.  SLOW pace. Bring that heart rate back down.

Aether Barbell

1) Build up to a soft max snatch. Second miss you are out. If you went over your opener the do 3 dropsets at -15%. If you hit your opener or less before missing. 4 dropsets at -10%.

2) Clean and Jerk- Same format as above.

3) Drop snatch- 5x1 w/ 3 sec pause in bottom. Focus on sharp lockout and feet.

4) Jerks off blocks- 4x1 @90+% of your 1rm jerk. Sharp hips, big splits and punch through the bar ELBOWS locked.

5) Build up to a heavy single front squat. No grinders.