Monday

Crossfit Aether

Front Squats 

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

1 X 20 at 5 pounds more than last week – if you fail.  You are done.  Don’t try that weight again until next week.  BUT don’t fail?!!  You’re welcome

2) Olympic lifting:

Snatch –

Spend 12 minutes to build to a heavy double.  These do not need to be TNG, but don’t hang out and spend a lot of time between reps – 3-5 seconds just to get your set up.

3) Met-con

21-15-9

OHS 95/65

KBS 70/53#

Then immediately after:

Max calorie row in 3 minutes.

Aether Built Oly Cycle

1) Build up to a heavy clean + 2 jerk drive + push jerk- Build up to a heavy complex. Dropsets 90%x2.

2) Back Squat- 1x10@50%, 1x8@60%, 2x6@70%, 2x4@77%, 2x4@79%, 1x6@70%. 3 and 1/2 minutes rest between sets. 

3) Clean pulls- 6x2@105-110% 1rm clean. 3 minutes rest between sets.

4) Strict Press- 4x6@70% 1rm strict press.

5) GHD Weighted isometric hollow rock- 5x:20 hold. Heavy as possible.

Tuesday 2/14/17

Crossfit Aether

1) Strength

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @70%

2) Met-Con

4 rounds

5 Dips

10 Push press 135/95

15 Front squat 135/95

Then

10 minutes to find 3RM thruster.

Accessory- GHD Sit Ups- 5x15

Aether Built Oly Cycle

1) Front Squat- 3x5@80%, 1x5@82%, 1x4@84%.

2) 1 Clean + Front Squat + Push Jerk- Build up to a soft max for the day.

3) Clean Pulls- 2x2@105% of 1rm. 2x2@110% of 1rm. 1x2@115% of 1rm.

4) Glute Ham Raises- 4x4 moderate weight. 

Monday 2-13-17

Crossfit Aether
1) Strength:
Front Squats
1 X 10 @ 50%
1 X 10 @ 55%
2 X 10 @ 60%
Rest 4 minutes
1 X 20 at 5 pounds more than last week for ladies, 10 pounds more for guys

2) Olympic lifting:
3 X 3 Full snatch at 55%, 60%, 65%. 3 quick singles, not touch and go. 

3) Met-con
4 Min Amrap
9 Deadlifts (95/65#)
12 Push-ups
15 Box jumps (24/20")
Rest 2 minutes
6 Min AMRAP
30 Bar-facing burpees
20 Overhead squats (95/65#)
10 CTB
Rest 2 minutes
8 Min AMRAP
25 toes-to-bar
50 double-unders
15 squat cleans (95/65#)

Aether Built Oly Cycle

1) Build up to a soft 1rm Power snatch leading up to a soft 1 rm snatch. If you miss before hitting 90% hit 4 sets of doubles at 75% 1rm. Or after 2 misses move on.

2) Back Squat- 1x6@70%, 1x5@75%, 1x4@80%, 1x4@83%, 1x3@86%, 1x3@87%, 1x4@83%. 3-4 minutes rest between sets.

3) BTN Snatch grip Push Press- 5x3. Linear build up to a heavy triple. 3 minutes rest between sets

4) Snatch hi pulls from blocks- 4x4@75% 1rm snatch.

5) Weighted GHD sit ups- 4x7+:20 hold on last rep in hollow rock.

Friday 2-10-17

CrossFit Aether

5 rounds for time of:
Max calorie row in 60 seconds
50-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

Mobility- 2 minutes Samson w banded distraction. 

2 minutes Seated Straddle.

2 Minutes Glute stretch off wall. 

4 minutes Banded Shoulder off rack. 

Aether Built Oly Cycle

1) Build Up to a soft max Clean and Jerk.

3x1 dropsets @-15% todays Max. 

2) Jerks Off Blocks- Build Up to a 1 rm Push Jerk From blocks. 

3) Back Squat- 4x3@80%, 2x3@85%, 1x3@80%

4) RDLs- 4x4@78-80% of 1rm front squat. 

5) Ab Wheel- 4x8

6) Banded Twists off Rack- 4x8

Thursday 2/9/16

Crossfit Aether

1) Skill: Spend 5-10 minutes doing TTB progressions.  Only move on to the next drill if last movement is perfect.

THEN:

6 min OTM Max rep Unbroken TTB.  Try to keep these consistent.  Don’t totally blow it out in the first set.

If you have less than 6-8 unbroken, accumulate 10 total, within each minute.  Push yourselves on Unbroken.

2) Metcon

AMRAP 20 min (gauge your own rest time between movements, everyone will be different.  Scored by total reps)

20 Pistols

Rest :30

20 Pullups

Rest :30

10 Squat snatches 155/105 or at least 75% of 1 RM

Rest 2:00

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

Aether Barbell Oly Cycle

1) Build up to a 1rm Snatch. No more than 3 misses.

2) Front Squat- 2x3@80%, 3x2@85%, 1x10@50%. Pause in bottom for a brief second.

3) Snatch Pulls- 5x3@80% 1rm snatch. 

4) Pull Ups with 3 second pause at top- 5x5. 

Wednesday 2-8-17

Crossfit Aether

1)   Strength

Not for time.

A1) 3 X 10  Single leg BB good mornings

A2) 3 X 10 Hip bridges on bench

A3) 3 X 20 banded good mornings.  Explosive on the way up.  Squeeze butt to get hips through, not just a back extension

2) Met-Con.  The idea behind this is to teach you how to pace through each AMRAP.  You can go quick for the first round.  As time increases, you’ll have to be more strategic about the rep scheme.  Break them up into smaller sets and maintain SMALLER REST.  Don’t blow out a huge set and have to rest for :30.  Try not to take any longer than a 3-5 second break.  That means you’ll have to keep smaller sets than you think.  This is a good time to practice this before the Open comes up.

RX standard is box jumps not box step ups

3 Min AMRAP

5 Thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Rest 2 Min

4 Min AMRAP

5 thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Rest 2 Min

5 Min AMRAP

5 Thrusters 135/95

7 HSPU

9 Box Jumps 24”/30”

Accessory: Rear Delt Flys-4x8

Aether Built Oly Cycle

1) Build up to a 1 rep Hang Clean.

2) Jerks off blocks- Build Up to a heavy double. 3x1 dropsets@-15%.

3) Back Squat- 1x10@50%, 1x6@70%

1x3@80%, 1x3@85%, 1x3@88%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets. 

4) Rdls- 5x3@70% of Front squat. Tempo is 3,1,1,1. 3 down, 1 pause, 1 up, 1 pause.

Tuesday 2-7-17

Crossfit Aether

1)   Strength

Deadlift

Take 20 minutes to find your 1 RM

2) Met-Con

3 rounds for time

10 Wall balls 30/20

10 Burpees

10 STO 135/95

After metcon is completed

Rest 3 minutes

Take 8 minutes to find your 1 RM squat clean

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

Accessory:  

Pull Ups- 3x5 Tempo 3,0,1,3

Dips- 3x5 Tempo 3,0,1,3

Aether Built Oly Cycle

1) Build up to a heavy Power Snatch + Hang Snatch. Dropsets 4x1@-20% of todays max.

2) Build up to a soft max 3 rep Btn Push Press.

3) Front Squat- 1x10@50%, 1x6@70%

1x3@80%, 1x3@85%, 1x3@87%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets.

4) Clean Grip pulls- 3@85%, 2@90%, 2@97%, 1@104%, 1@109%, 1@112%. 

5) Split Squat- 4x4 ea leg. Heavy

Monday 2-6-17

Crossfit Aether

Day 1:

1)  Strength:

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

1 X 10 @ 60%

Rest two minutes THEN

3 attempts to find 20rep max Front Squat (shoot for around 60% of 1RM).

Rest 3 minutes between sets.

You should STRUGGLE the last handful of reps.  These are 20 unbroken reps.  Bar stays in the front rack, rest no more than 3-5 seconds at the top.

2) Met-con

AMRAP 12 min

20 Hang Power Snatch 105/75

20 KBS 53/35

20 KB SDHP 70/53

20 DU

3) Accessory

Barbell Bridge- 3x15

4) Mobility

5 minutes roll out quads – hamstrings

2 minute Sampson stretch ea side

10-15 minutes banded shoulder stretch

Aether Built Oly Cycle

1) Build up to a heavy Power Clean + Hang Power Clean + Jerk.  No dropsets. 

2) Build up to a heavy Jerk. Dropsets 2x1@-10% of todays max. 2x1@-15% of todays max.

3) Back Squat- 1x10@50%, 1x6@70%

1x3@80%, 1x3@85%, 1x3@87%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets.

4) Box Jump From Seated position- build up to a high single.

5) Glute Ham Raises- 5x3.

Friday 2/3/17

Crossfit Aether

Day 4:

1)  Strength

Pressing Complex – Push Press, Push Jerk, Split Jerk

In 12 minutes work to a heavy complex

2) Met-Con

20 min AMRAP

50 Double unders

10 Alternating DB snatches 60/40

20 Front rack lunges 135/95

20 Burpees

10 Thrusters 135/95

50 Wall Balls

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

Aether Barbell Oly Cycle

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

2) Jerks from blocks 4x1. Build up to 100%. 3 min rest between sets please.

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

4) Split Squats- 4x6 ea leg. Moderate to heavy. Add weight from last time.

Thursday

Aether Built Oly Cycle

1) Build up to hang power snatch + hang snatch.  3 min rest.

2) Sots Press- Build up to a heavy set of 5. Rpe 8.  2 minutes rest.

3) Back Squat- 2@77%, 2@80%, 2@85%, 2@88%, 2@85%. 1x10@50% no pause just pump. 4 minutes rest.

4) Snatch Pulls- 5x1@105% lifetime max.  3 minutes rest.

5) Ab wheel roll out- 4x6

6) strict toe to bar- 4x6-8