Tuesday 7-25-17

1. Barbell Conditioning
EMOTM 7: start at 50% 1rm clean. Build up 5% every minute till you hit 80%. 

 2. Conditioning 

For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups

7 Burpees

Aether Barbell Raw Strength and Gains    

1) Back Squat- 5X8 Heavy as possible.
2) DB Lunges-4x30 total 
3a) Fire Hydrants- 4x12

3b) Single leg bridge off bench- 4x12

4) 21-15-9-3

Thruster 95,65

Knees to elbows

Friday 7-21-17

Strength:

1a) Ring Dips- 4x5. Tempo 4,0,4,0

1b) Front Squat- 3x5@70%

Met Con: 

2) 3 rounds for time of:
15-cal. row
12 power snatches, 95 lb.
9 burpees

Aether Barbell Raw Strength and Gains  

A1) Seated Shoulder Press- 4x8

A2) High Pull(Barbell)- 4x12

B1) Dips-4x12

B2) Supinated Bent over Row- 4x12

C1) Bicep Curls- 4x12

C2) Over Head Tricep Extension- 4x12

Thursday 7-20-17

CrossFit Aether

AMRAP 15

30 Plated Ab Mat Sit Ups(25,15)

20 Strict Press 95,65

10 Deadlifts 225, 135

Aether Barbell Raw Strength and Gains    

A1) Deadlift- 4x8

B1) Barbell Bridge- 5x8

B2) Split Squat with back foot on bench- 4x10 each leg

C1) Seated Single Leg Hamstring Curl using band- 5x12 (video below)

C2) Standing Single Leg Calf Raise- 5x12

https://youtu.be/j_IEOwAWyJM

Tuesday 7-18-17

CrossFit Aether

1. Barbell Conditioning
EMOMx10
Minutes 1-5: 3 Snatches (185/135)
Minutes 6-10: 5 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5
7 Rounds of "The Chief" (115/80)
Max Double Unders in remaining time

rest 5 minutes

AMRAP 5
6 Rounds of "The Chief" (135/95)
Max Double Unders in remaining time

rest 5 minutes

AMRAP 5:
5 Rounds of "The Chief" (155/105)
Max Double Unders in remaining time

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

Aether Barbell Raw Strength and Gains  

A1) Dumbbell Bench Press- 4x8

A2) Dumbbell Bent Over Row- 4x8

B1) Dumbbell Over Head Press- 4x8

B2) Lat Pull Down or Pull Up Assist-4x8

C1) Bicep Curls- 4x12

C2) Rear Delt Flys- 4x12

D1) Over Head Tricep Extensions- 4x12

D2) Lateral Raises- 4x12-15.       

Monday 7-16-17

1. Conditioning 

21-15-9:
DB Snatches (80/55)
Calorie Row

 ...Directly into...

21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups

2.  Midline

50 GHD Sit-ups
50 Hip Extensions
35 GHD Sit-ups
35 Hip Extensions
20 GHD Sit-ups

20 Hip Extensions

Aether Barbell Raw Strength and Gains   

Day 1 Squat
1) Back Squat- 7X8 Heavy as possible.
2) DB Lunges-4x30 total  
3) Hip Abduction- 4x12

4) 21-15-9-3

Thruster 95,65

Knees to elbows

 

 

Saturday 7/15/17

 1. Barbell Conditioning

EMOMx5
3 Power Cleans + 3 Front Squats + 3 Push Jerks (205/145)

2. Conditioning
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run
2 Rounds of "DT" (155/105)
600m Run

Aether Barbell Raw Strength and Gains  

Push your weights... 

A1) Dumbbell Lateral Raises- 4x10

A2) Dumbbell Rear Delt Fly- 4x10

B1) Banded Tricep Extensions- 4x10

B2) Barbell Bicep Curls- 4x10

C1) GHD Sit Ups- 4x20-25

C2) DB Strict Over Head Press- 4x12

 

Friday 7-14-17

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)3

 

2. Clean Pull
(100%/3)4

3. Front Squat
(78%/4)5

4. Conditioning
Ascending Ladder by 3's for 8:00:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Aether Barbell Raw Strength and Gains  

A1) Build Up to a 3rm Hang Snatch + 1 Over Head Squat.

B1) Wide Grip Romanian Deadlift- 3x10

C1) Kang Squat- 2x15

D1) Single Leg bridge- 4x10

D2) Jumping Lunges- 2x20

Thursday 7-13-17

CrossFit Aether

1) Ring Dips- 4x10

2) Build up to a fairly high Box Jump. Be careful. 

3) NFT 4 Rounds

10 Single Leg Deadlifts

10 Single Leg Bridges

20 Russain Twists

Mobility  

Spend 2 minutes in banded Samson

Spend 2 minutes in straddle

Spend 2 minutes in couch stretch

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