Wednesday 5-2-17

Warm Up

20 Marching down dogs

20 High knees

Heel walk down and back

10 Sprawls

10 Push Ups

10 Scorpions

10 Torso Rotations 

10 K.b. windmills each side

1) Bench Press- 6x6 @65%

Annie

50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

Accessory

EMOTM 8

Banded Tricep press downs x 12

Lateral Raises x 12

Aether Barbell Raw Strength Program

1) Overhead Squat- 4x6. Find a 6rm.

2) Romanian Dead lift- 6x4@60% Deadlift.

3) Glute Ham Raises- 5x8

4) EMOTM 8

10 Russian Swings 70,55

10 Barbell Roll Outs

Tuesday 5-2-17

Warm up

3 minutes shoulder and bands off rack

Banded pass through x 15

Over Head Squats x 10

High lizard x :30

Saddle x :30

Pigeon x:30

Warm up muscle snatches and then powers. Focus on good hip contact, fishing pull and catching at various heights. Add weight when ready!

CrossFit Aether

1)   Strength

Power Snatch

1x3 @ 70%, 1x3 @ 75%, 3x5 @ 78%, find 3 RM (1-2 sets)

Power Clean

1x3 @ 70%, 1x3 @ 75%, 3x5 @ 78%, find 3 RM (1-2 sets)

Good Mornings 3x5 – moderate weight (biuild)

2) Met-Con

AMRAP

15 minutes

15 Deadlifts 225/155

30 Front rack walking lunges (count each step) 95/65

15 T2B

30 Burpee box overs

Aether Barbell Raw Strength and Gains

1) Clean Pull +hang power clean just below knee - 4x2@ 65%.

2) Push Press- 4x10 find a smooth 10 rm. 

3) Barbell Bridges- 4x8 find smooth 8 rm.

4) Bar Dips- 6x8 tempo 3,1,x,1.

Superset 4 rounds

GHD Sit Ups x 20

Push Ups x close to failure. 

Monday 5-1-17

CrossFit Aether

Day 1:

Warm up

Goblet squat x 10 pause in bottom each rep.

Kettle Bell Swing x 10

Straight leg Kettle Bell Deadlift x 10 with 2 second pause in bottom.

Frog stretch x :60

PVC External Rotation x :60

Jump Squats x 10

Shoulder circles x 20

1)  Strength:

Front Squats

70%x4, 75%x4, 80%x4 – find 4 RM (in 2-3 additional sets)

2) Strict press

5 X 5 @ 75%

3) MET-CON

Helen

3 rounds

400 m run

21 KBS 53/35

12 Pull – ups

2 minutes rest

CHUBBY Helen

2 rounds

800 m MB run

15 KBS 70/53

7 Strict CTB

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

Aether Barbell Raw Strength and Gains

1) Snatch Pull, lower to knee, hang snatch- 5x2@65%. 

2) Back Squat with pause in bottom- 6x6@60% .

3) Snatch Pulls- 4x4@65%.

4) Bent Over D.B. Row- 4x6 moderate load tempo 3,1,x,1.

5)  Chin Ups- 4x8.

Friday 4-28-17

Warm up

10 Dumbbell single leg deads 20,15

10  Dumbbell Burpees

10 Dumbbell Rear Felt Flys 20, 15

10 Dumbbell RDLs 20,15

10 Dumbbell Thrusters

:30 plank.  

Repeat  

CrossFit Aether

1) Strength:

RDL 5 X 8 moderate weight + 10LB of heaviest weight used last week.

2) MET-CON:  *30 min time cap – for all 3

3 rounds

10 GTO 95/65

400 m run

2 minute rest

2 rounds

5 DL 205/185

20 Box jumps

20 DB squat cleans 40/20

2 minute rest

50 lateral burpees

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

3)  Gymnastics

NFT 3 rounds

30 Russian Twist 45/25

20 v ups

10 TTB

Aether Barbell Oly Cycle

1) Bench Press- 5x5@73% 

2) Pull Ups- 5x8 moderate load.

 Track weights.

3) High Pulls from hip- 4x10. .moderate load.

4) Push Press- 4x10. Moderate load.

5) Dumbbell Rear Felt flys- 4x10. Moderate load.

6) Tricep Extension-3x10. Moderate load. 

Thursday 4-27-17

CrossFit Aether

Warm up

2 rounds

Push up plank with 10 shoulder taps and 10 hip taps. 

10 fire hydrants each side. Use band. 

20 lunges  

20 ab mat sit ups

10 jump squats

1)   Strength

 A) C & J: 3 + 1 x 3 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65%, 3 + 1 @ 70%, 3 + 1 @75%

 B) Drop Snatch + 1 OHS 5+1 x 5 @ 75% of full snatch  (5 drop snatch + 1 OHS)

2) Met-con

*15 minute cap

 21 Power snatch 95/65

 100DU

 15 snatches 135/95

 100DU

 9 snatches 155/105

 100DU

 6 snatches 165/115

 100 DU

* Keep snatches at a weight you can handle. Catches should be with clean lock out.  

3) 5 minute cool down

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

Aether Barbell Raw Strength Program

1) Back Squat- 6x6@73% 

2) Split Squat- 4x10 moderate load 3,2,x,1

3) Barbell Bridge- 3x10 3,1,x,1

4a) Ab Wheel- 5x10

4b) Toe to Bar- 5x8

Wednesday 4-26-17

1) Bench Press- 6x4@78%.

Met con and volume

6 rounds

15 GHD Sit Ups

10 Dips

15 Sump Deadlift High Pulls 95/65

Rest 3 min

EMOTM 9

:30 Handstand Hold

10 Dumbbell Lateral Raises

15 Push ups

Aether Barbell Raw Strength Cycle

1) Build up to a heavy set of 5 full clean. 

2) Deadlift- 6x4@78%. 

3) Glute Ham Raises- 4x10. 

Tuesday 4-25-17

Warm up

The Pizza Game- The Ab Mat or “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza. A dropped pizza means you have to do 2 burpees and 5 jumping jacks to get back in. 4 minute cap.

Red light... green light. 

You know the rules. Line up and play red light green light until 4 floors have been covered (ran). 

1)  Strength

Power Snatch

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 75%

Power Clean

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 75%

Power Jerks 3x5 @ 65% (% off of your split jerk)

2) Met-Con

Partner WOD – 1 person works at a time (any rep sequence but try to break up evenly)

100 WB 30/20

50 CTB

100 HSPU

50 Pull ups

100 MB pass sit ups (interlock legs – pass off ball in the middle) 20#

Aether Barbell Raw Strength Program

1) Front Squat- 4x5@78%. Tempo at 3,1,x,1.

2) Strict Over Head Press- 4x5@78% tempo 3,1,x,1.

3) Back Rack Walking Lunges- 4x10 total steps. Moderate load.

4) Bar Dips- 6x8 tempo 3,1,x,1. 

5) Weighted GHD hollow holds- 4x:20. 

Monday 4/24/17

Warm up

10 Med Ball Cleans

10 Wall Balls

10 KB Swings over head

10 Goblet Squats

10 Burpees

10 Supermans

Repeat 2 times

Day 1:

1)  Strength:

Front Squats

4x5@80%

1x max reps at 60%

2) Strict press

5 X 5 @ 73%

3) MET-CON

 EMOM

 Min 1-5: 1 power clean + 2 push press (3x with in the minute)

 Min 6 rest

 Min 7-11: 1 squat clean + 1 thruster (2x with in the minute)

 Min 12 rest

 Min 13-17: 3 squat cleans (3 sc with in the minute)

 (**try to increase the load with each movement change)

Aether Barbell Oly Cycle

1) Snatch Pull, lower to knee, hang snatch- 4x2@65%

2) Clean and jerk(pause in dip for 3 seconds, pause in catch for 3 seconds)- 4x3@65% . Reset each rep.

3) Back Squat with pause in bottom- 6x6@60% .

4) Snatch Pulls- 4x4@65%.

5) Bent Over Row- 4x6 moderate load tempo 3,1,x,1. 

Thursday 4-19-17

Day 4:

1)  Strength

In 30 minutes – build to a heavy complex for both movements (power position, hang position, full)

3 Position Squat Snatch

3 Position Squat Clean

2) Met-con

14 Min AMRAP

30 KBS 53/35

5 BS from the ground 185/135

30 calorie row

5 FS from the ground 185/135

30 Pullups

5 Squat Cleans 185/135

30 ' HSW

3) 5 minute cool down

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

Aether Barbell Oly Cycle

1) Show up and running through movements. Nothing over -10% of openers. Work on the little things. No misses. 

Tuesday 4-18-17

Day 2:

1)  Strength

Power Snatch

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 70%

Power Clean

1x3 @ 60%, 1x3 @ 65%, 3x5 @ 70%

Jerks 3x5 @ 60%

2) Met-Con

Rotate through movements EMOM 12 minutes

Minute 1: 25 Deadlifts 135/95

Minute 2:  15 Power cleans 135/95

Minute 3: 8 STO 135/95

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

4)  15-20 MINUTES OF MOBILITY

Aether Barbell Oly Cycle

1) Snatch- 3x1@-10% of opener. 2x1@-15% of opener. 

2) Clean and jerk- 3x1@-10% of opener. 2x1@-15% of opener.

3) Snatch Pull- 3x1@-10% opener. Focus on first pull... be tight.

4) Front Squat- Build up to a single@80% 1rm.