Thursday 6-14-17

Skill

Handstand walks. Take 10 minutes to work on Handstands or Handstand walks.

 

Met Con:

Buy in 500 M row

 

Then...

 

6 Rounds

 

10 Toes to Bar

18 ft handstand walks or 3 blocks.

10 Overhead squats (95,65)

 

Rest 4 minutes

 

Max reps strict dead hang pull ups.

 

Mobility:

Spend 2 in Samson with banded distraction.

 

Spend 2 minutes in saddle pose.

 

Spend 2 minutes in Sumo Squat

Aether Barbell Raw Strength and Gains

Snatch Complex

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

2) Snatch Pulls- 4x3@100% today's above max.

3) Dumbbell Bench Press at incline- 4x12

4) Bar Dips- 4x10

5a) Glute Ham Raises- 4x12

5b) Tricep Kick backs with dumbbell- 4x10

2 rounds

Push ups till Failure. 2 minutes rest in between sets.

Wendesday 6-14-17

1. Strength Benchmark
1RM Back Squat

 2. Power Clean

Build to a heavy triple

3. Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95) 

Rest 4:00

AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00

AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135

Tuesday 6-13-17

CrossFit Aether 

Oly: 

Clean and jerk: 

 2@70%x2, 2@75%x2, 1@80%, 3@85%, 

 Met Cons:

1.  Run Benchmark
1 Mile Time Trial

 2. Barbell Benchmark

30 Snatches for time (185/135)

 3. Gymnastics Benchmark

Max Reps Unbroken Strict HSPU

Aether Barbell Raw Strength and Gains.

1) Power Clean- 7x2. Build to a soft max for the day. Clean and sharp. 

Clean Pulls- 4x3@ 100% of today's above max. 

2) Front Squat- 4x10

3) Bulgarian Single Leg Squats-   4x12

4) Barbell Bridge- 4x8

5) 21-15-9

Barbell Squat Jumps 95,65

Toes to Bar

 

 

 

Thursday 6-8-17

CrossFit Aether

1)   Strength

 A) Back Squats

 1x2 - 70%, 1x2 – 75%, 1x2 – 80%, Work singles to find a new 1RM

 B) Power snatch 2 X 75%, 2 X 80%, 4 X 1 at 85%

 2) Met-Con

 Hero WOD (partner style) Holleyman

 30 rounds (one partner finishes one round, second partner finishes a round etc)

5 WB 20?14#

3 HSPU

1 Power clean 255/155#

3) 5 minute cool down

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

Aether Barbell Raw Strength and Gains

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

2) Single Leg bridge off bench- 4x12

3a) Walking Lunges- 4x30

3b) High Pulls From Hip- 4x10

 4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10.

4c) DB Rear Delt Flys- 5x10

 

Wednesday 6-8-17

CrossFit Aether

1) Bench Press- 5x5

Met Con

5 Rounds

250 M row

12 Over the Rower Burpees. 

Accessory

3a) Banded Tricep extensions- 4x12

3b) Ab Mat Sit ups- 4x20

Snatch Complex

1) 6x1 Snatch Pull + 2 Power Snatch + 2 OHS. Build up to heavy conolex dor the day.

2) Strict Over Head Press- 4x10

3) RDL- 4x8. Dont touch floor.

4) Bar Dips- 4x8 with 3 second down tempo. 3,1,x,1

5) Back extension on GHD(weight if possible)- 4x10 pause each rep at the top of extension.

6a) Banded Tricep Extensions - 4x10 tempo 3,1,x,1

6b) Ring Rows w/feet on box- 4x8 tempo 3,1,x,1.

 

Tuesday 6-6-17

Day 2:

1)   Strength

Power Clean and Jerk (any style)

1@75%, 1@ 80%, 3 X 85%

Build to heavy complex: Behind the neck push press + 1 OHS.

Start with weight established in this complex from two weeks ago.

2) Met-Con

Hero Wod Abbate

Run 1 mile

21 C&J 155/105#

800 M run

21 C&J 155/105#

1 Mile run

 

Tap out time cap: 40Min. 

No time cap for RX. 

 4)  15-20 MINUTES OF MOBILITY

Aether Barbell Raw Strength and Gains.

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

2) Front Squat- 4x10

3) Barbell Bridge- 4x10

4) Single Leg Deadlifts- 4x8

5) Reverse Hyper- 4x10

6) 4 Rounds

20 Russian Swings 70,55

All out on bike for 30 seconds. Max effort... seriously. 

 

Monday 6-5-17

CrossFit Aether

1)  Strength:

Front Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, Work singles to find a new 1RM

2) Snatch Balance – 5X 2 Starting from what you built to last week and continue to build if you can.

3) AMRAP 10 min

8 TTB

8 DB thrusters 35/20#

12 walking lunges 35/20#

4)  Gymnastics –

A1) 5 X 5 weighted pullup

A2) 5 X 3  41X2Tempo dip (start extended, lower for 4 seconds…)

Aether Barbell Raw Strength and Gains Day 1💣

1) Dumbbell Bench Press- 4x10

2) Dummbbell Bent Over Row-  4x10

3) Back Squat- 3x10

4) Chin Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6a) TRX Tricep extensions- 4x10

6b) 60 m single arm overhead carry.

 

 

Saturday

Day 6: (Saturday)


1)  Strength


Squat Snatch


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


Squat Clean and Jerk


2x1 @ 60%, 2x2@ 70%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 heavy single


Good mornings


3x5 – moderate weight


2) MET CON


Partner workout


both partners start with 400M run


10 wall walks - Switch every wall walk


20 Single arm KB thruster 53/35


30  STO 95/65


40 squat snatches 95/65


50 Lateral bar over burpees


60 Hang squat Cleans 95/65


70 back rack lunges 95/65


80 KBS 53/35


90 Abmat situps


100 DU ea person

* share work however you want except for noted movements


3) 5 minute cool down


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

Aether Barbell Raw Strength and Gains

1) 2 Clean +  2 Jerk- 6 sets at 60% 1rm.

2a) Bench Press- 4x10.

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

10 Rounds Cindy

5 Pull Ups

10 Push Ups

15 Jump Squats  

Thursday 6-1-17

1)   Strength

Power Snatch

1x3- 70%, 1x2-75%, 1x1-80%, 1x1-85%, 1 RM

Power Clean + Power Jerk

2x1- 70%, 3x1-80%

OHS

1x2 – 70%, 1x2 – 75%, 1x1 – 80%, 1x1 – 85%, 1 RM

2) Met-Con

Individual event #2 (weight adjusted)

21-15-9

Alternating DB snatches 50/35#

Ring dips

Time cap 10 Min

 

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

Aether Barbell Raw Strength and Gains

1) Build up to a max, one step box jump. Don't fall. 

Volume and Breathing 

20 Minute AMRAP

3 Power Cleans  @65%

15 GHD Sit Ups

10 Pull Ups Butterfly or Kip

Accessory:  

4x10 Reverse hyper. Heavy As Possible.