Wednesday 7-12-17

 1. Power Clean (75%/3)3
(80%/2)2

2. Power Jerk
(70%/3)5

3. Push Press
(77%/5)5

4. Conditioning
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Aether Barbell Raw Strength and Gains  

A1- Single Leg Deadlift- 4x10 light weight.

B1- Bulgarian Split Squat- 4x10

C1- Back Squat- 4x8

C2- Seated Box jump- 4x1(85% 1rm)

D1- Rear Delt Flys( banded)- 4x10

7 min AMRAP

20 wall balls

20 GHD Sit Ups

 

Tuesday 7-10-17

1. Barbell Conditioning
EMOMx8
Minutes 1-4: 4 Snatches (185/135)
Minutes 5-8: 6 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)

6 Bar Facing Burpees

Aether Barbell Raw Strength and Gains    

A1- Incline Dumbbell Bench Press- 4x10

A2- Chest Supported Dumbbell Rows- 4x10

B1- Barbell Over Head Press- 4x10

B2- Barbell Hi Pulls- 4x10

C1- Dumbbell Laying Tricep Extensions- 4x10

C2- Dumbbell Standing Bicep Curls to press- 4x10

D- Seated Dumbbell Rear Delt flys- 4x10

 

Monday 7-9-17

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat

(78%/6)5

4. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)

Overhead Squats (75/55)

Aether Barbell Raw Strength and Gains

A1- Build Up to a 3 Rm Power Clean.

B1- Clean Pulls- 5x3@100% 1rm clean.

C1- Barbell Bridge- 4x10

C2- Back Squat- 4x6 tempo 4,0,4,0

D1- Single Leg Calf Raise- 4x12 each leg. Weighted

D2- Walking Lunges- 4x25... body weight. Minimal rest.

 

Saturday 7-8-17

 CrossFit Aether

1. Barbell Conditioning EMOMx10
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

Partner WOD

In teams of 2 complete each exercise for time. 25 minute cap.

100 Push Ups

50 Double Unders

100 Lunges

40 Double Unders

100 Pull Ups

30 Double Unders

100 Single Arm Dumbbell Push Press (50,35) 

20 Double Unders

400 M Single Arm Farmer Carry  (70,55)

10 Double Unders

 

Aether Barbell Raw Strength and Gains

A1) Standing Dumbbell Over Head Press- 4x10

A2) Supported Dumbbell Single Arm Bent Over Row- 4x10

B1) Close Grip Bench- 4x10

B2) Wide Grip Pull ups or Banded Pull Downs- 4x10

C1) TRX Tricep Extensions- 4x10

C2) Dumbbell Hammer Curls- 4x10

Thursday 7-6-17

A1.) Bench Press- 5@70%, 5@75%, 3x3@80%.

A2.) Banded Over Head Tricep Extensions- 5x10 slow and controlled.

2.) Filthy Fifty

For time:
50 Box jump, 24, 20
50 Jumping pull-ups
50 Kettlebell swings, 70,55
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45, 35
50 Hip extensions
50 Wall ball shots, 20,14
50 Burpees

50 Double unders

 

Wednesday 7-5-17

1. Power Clean
(75%/3)5

 

2. Power Jerk
(65%/3)5

3. Push Press
(75%/5)5

4. Conditioning
15-12-9-6-3 Deadlifts (225/155)

30-24-18-12-6 GHDSU or Ab Mat Sit Ups

Aether Barbell Raw Strength and Gains    

A1- Single Leg Deadlift- 4x10 light weight.

B1- Bulgarian Split Squat- 4x10

C1- Back Squat- 4x8

C2- Seated Box jump- 4x1(85% 1rm)

D1- Rear Delt Flys( banded)- 4x10

7 min AMRAP

20 wall balls

200 m run

 

 

Tuesday 7-4-17

1. Barbell Conditioning
EMOMx8:
Minutes 1-4: 3 Snatches (185/135)
Minutes 5-8: 5 Clean and Jerks (185/135)

 

2. Conditioning
"Glen"
30 Clean & Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run

100 Burpees

Aether Barell Raw Strength and Gains

A1- Incline Dumbbell Bench Press- 4x10

A2- Chest Supported Dumbbell Rows- 4x10

B1- Dumbbell Over Head Press- 4x10

B2- Dumbbell Hi Pulls- 4x10

C1- Dumbbell Laying Tricep Extensions- 4x10

C2- Dumbbell Standing Bicep Curls- 4x10

D- Seated Dumbbell Rear Delt flys- 4x10

 

Monday 7-3-17

1. Snatch

60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(95%/3)4

3. Back Squat
(75%/6)5

4. Gymnastics Conditioning
Muscle-ups:
5x50% unbroken, :50 rest

5. Conditioning
4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20")

12 DB Snatch (50/35)

Aether Barbell Raw Strength and Gains  

Day 1

A1- Build Up to a 3 Rm Power Clean.

B1- Clean Pulls- 5x3@100% 1rm clean. 

C1- Barbell Bridge- 4x10

C2- Back Squat- 4x6 tempo 4,0,4,0

D1- Single Leg Calf Raise- 4x12 each leg. Weighted

D2- Walking Lunges- 4x25... body weight. Minimal rest.

 

Friday 6-30-17

CrossFit Aether 

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2

 

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2

3. Back Squat 
77%/5
82%/1
77%/5
85%/1
77%/5
87%/1

4. Conditioning
3 RFT:
75 DU
50 Air Squats

25 Calorie Row

Aether Built Raw Strength and Gains    

A1) Standing Dumbbell Over Head Press- 4x10

A2) Supported Dumbbell Single Arm Bent Over Row- 4x10

B1) Close Grip Bench- 4x10

B2) Wide Grip Pull ups or Banded Pull Downs- 4x10

C1) TRX Tricep Extensions- 4x10

C2) Dumbbell Hammer Curls- 4x10