Wednesday 5-31-17

CrossFit Aether

Warm up

High knee skip, down and back

Lateral Squat, down and back(get low)

Speed Skater down and back

10 Bend and Reach each side

10 Bird dogs each side

10 KB Windmill each side

2x :30 plank... focus on belly up and butt on

Met Con 

15-12-9 reps for time of:
Double body-weight deadlifts
10 inch worm push up 

Rest 3 minutes

4 Rounds 

15 Hollow Rocks

:30 Handstand Hold or Push up Plank

Aether Barbell Raw Strength and Gains

Snatch Complex

1) 6x1 Snatch Pull + Power Snatch + 3 OHS. Build up to a soft max for the day.

2) Push Press- 4x10

3) Snatch Grip RDL- 4x8

4) Bar Dips- 4x10

5) Back extension on GHD(weight if possible)- 4x12

6a) Barbell Skull crushers- 4x10

6b) Face Pulls(no rotation)- 4x10

Tuesday 5-30-17

CrossFit Aether

1)  Strength:

Front Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 1x2@85%, Find 1 RM 

2) Snatch Balance – 5x3 – build each set

3) MET-CON

15 Min AMRAP

25/20 cal row

15 burpee box jumpovers 24/20”

10 clean  115/75#

Rear 5 minutes

4)  Gymnastics WOD

5 Rounds

5 HSPU

5 TTB

Aether Barbell Raw Strength and Gains.

1) Power clean- 8x1@85% power clean max.

2) Kang Squat- 4x12

3) Barbell Bridge- 4x10

4) Single Leg Deadlifts- 4x8

5) Rear Delt Flys- 4x10

6) 4x200 m Row. All out.  

Monday 5-29-17

CrossFit Aether 

9am WOD only... 

Murph

Aether Barbell Raw Strength and Gains

1) BTN Snatch Grip OHP- 4x8

2) Bent Over Row-  4x8

3) Back Squat-  4x8

4) Pull Up-  4x8

5a) Dumbbell Curl- 4x12

5b) Lateral Raise- 4x12

6) 4 Rounds at a decent pace

Ring Push Ups till failure  

200 M RUN

Saturday 5-27-17

CrossFit Aether

1)   Strength

Squat Snatch

1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 heavy single

Squat Clean and Jerk

2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 heavy single

2) MET CON

3 rounds

800 m run

50 m sled drag 135/95

50 m walking lunges – no weight

Aether Barbell Raw Strength and Gains

1) Clean and Jerk- 6x3@70%.

2a) Bench Press- 4x10.

2b) Single Arm Bent Over Row- 4x10.

3a) Dips- 4x10.

3b) Pull Ups- 4x10

4a) Dumbbell OHP- 4x10

4b) Lateral Raises- 4x10.

Thursday 5-25-17

CrossFit Aether

1)   Strength

C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75%, 2+1 @80% (3x)

Back Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 2x2@85%

2) Met-Con

EMOM 10 MIN

Min 1-5: 3 position squat snatch 155/115

Min 5-10: 5 CNJ 155/115

3 min rest

3 rounds

10 Over the bar burpees

10 Deadlifts 155/115)

10 pull ups

10 alternating pistols

 Aether Barbell Raw Strength and Gains

1) Back Squat- 4x5@ 70% 1rm.

2) Single Leg Deadlift- 4x10. Heavy as possible.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10

5a) TRX V Ups- 4x12

5b) KB Wind Mill- 4x12

Wednesday 5-24-17

1a) Dumbbell Bench Press- 3x10

1b) DB Bent Over Row- 3x10

4 rounds

15 SDHP

10 Dips

15 GHD Sit Ups

After Party

4 Rounds

12 DB Laying Tricep Ext

12 DB Standing Curls

Aether Built Raw Strength and Gains

1) Snatch- 6x3. Find a 3rm for the day.

2) B.T.N. Snatch Grip Push Press- 4x10.

3) Snatch Pulls- 6x5@70%1rm.

4a) Rear Delt Flys- 4x10

4b) Russian Twists- 4x20

5) Dumbbell Skull Crushers- 4x10

6) Ring Push Ups- 4x10 tempo 3,1,x,1

Monday 5-22-17

Day 1) 

Strength:

 Front Squats

 1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 2x2@85%

 2) Push jerk

 2x2 – 75%, 3x2 – 80%

 3) MET-CON

 15 minute AMRAP

800 m run

5 strict press 115/85 (or close to 85% of 1 RM press)

8 kipping HSPU

THEN @ 15 minutes

2 minutes of max rep thrusters 115/85

**time stops at 17 minutes**

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

Aether Barbell Raw Strength and Gains Day 1💣

1) Dumbbell Bench Press- 4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6a)  Dumbbell Skull Crushers- 4x10

6b) 60 m single arm farmer carry

Tuesday 5-23-17

CrossFit Aether

1)   Strength

Power Snatch

1x3- 70%, 1x3-75%, 2x2-80%, 2x2-85%

Power Clean

1x3- 70%, 1x3-75%, 2x2-80%, 2x2-85%

Behind the neck push press + 1 OHS

 (1X) 3+1 (3 press + 1 OHS)-70%, (1x) 3+1 -75%, (1X) 3+1-80%, (2X) 3+1 – 85%

2) Met-Con

 21-18-15-12-9

 Box Jumps 24, 20

WB 20/14

Cal Row

Aether Built Raw Strength and Gains

Aether Barbell Raw Strength and Gains.

1) Power clean- 6x3. Find a 3rm for the day.

2) Bulgarian split squat- 4x12

3) Barbell Bridge- 4x10

4) Romanian Dead Lift- 4x8

5) Rear Delt Flys- 4x10

6) 3 Rounds

15 Sumo Deadlift High Pulls

20 Jumping Lunges

400 m run

Saturday 5-20-17

Crossfit Aether

1)  Strength

Squat Snatch

1x2 @ 65%, 2x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 today’s 1RM

Squat Clean and Jerk

2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 today’s 1RM

2) MET CON

Partner WOD – split work however you would like

2,000 m row - split

100 Front rack walking lunges 135/95 – total steps

800 m run – together

100 – Deadlifts 135/95 - split

100 DU – each

100 – GTO (snatch or CnJ – just get it from the ground to overhead) - split

3) 5 minute cool down

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

Thursday 5-18-17

CrossFit Aether

1)   Strength

C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75% x4

Back Squats

1x3 -75%, 4x3 – 80%

2) Met-Con

5 rounds

5 complexes of 1 power clean + 1 squat clean + 1 sto 135/95 (must maintain bar through complex or it doesn't count and you start that complex over)

15 floor wipers 135/95 (count ea side)

Aether Barbell Raw Strength and Gains 

1) Back Squat- 3x5. Pause in bottom.

2) Deadlift- 3x5. Build up to a heavy 5 for the day.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10

5a) TRX V Ups- 4x12

5b) Weighted DB Sit up with reach- 4x12