Thursday 9-14-17

Skill- Spend 5 minutes on a skill of your choice

Double Unders

Kip... killing pull up.

Handstand hold off wall

Partner WOD (male / female if possible)

100 DU (shared)

80 WB 20/14 partner holds plank

60 Cal Row (shared)

40 OHS 95/65 partner holds front rack

200 m MB run 30/20 each carries

100 DU (shared)

Aether Built

Warm up with fire hydrants and single leg bridges. 

Both 3x10-15

A1) Back Squat- 4x8 tempo is 3 down, pause, 1 up, no pause.

B1) Single Leg Bridge off bench- 4x8 tempo is 3 down, pause, 1 up, no pause.

B2) Split Squat with back foot on bench- 4x10 each leg tempo is 3 down, pause, 1 up, no pause.

C1) Laying TRX curl- 4x12

C2) Standing Oblique Crunches w db- 4x12

D1) Hollow body Hold off GHD- 4x :30-:45.

D2) Reverse Crunch at incline on bench- 4x20

 

Wednesday 9-13-17


1. Power Snatch
(70%/2)3

 2. Snatch Pull 

(90%/2)3

3. Back Squat
(75%/2)4

4. Conditioning

7 minutes of Burpees  

Aether Built  

Warm up doing light glute work

2x10 fire hydrants

2x10 Single Leg bridge off bench

A1) Back Squat- 5x8

B1) Barbell Bridge- 5x8

B2) Dumbbell RDL- 5x10 

C1) Laying TRX curl- 5x12

C2) Standing Calf Raise- 5x12

D1) Back Extensions on ghd- 4x15

 

Tuesday 9-12

Skill/Strength

EMOM for 10 minutes

Even:  10 HSPU

ODD:  8 T2B

 

Metcon

For Time:

100 Double Unders

80 Air Squats

800 Meter Run

60 KBS 53/35

40 Dumbbell Snatch 60/40

200 Meter 👨‍🌾 carry 53/35

 

Extra work:

5x200 M sprints

:90 rest

Aether Built

1a) Standing strict press- 4x12

1b)  Lateral Raises- 4x12

2a) High Pulls- 4x10

2b) Unilateral bent over DB Rows- 4x10

3a) Bicep Curls-  4x10

3b) Tricep Extensions straight out- 4x10

3c) DB anterior(front raises)- 4x10

Monday 9-11-17

 

1.  Metcon

 

“Always Remembered”

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

 

1 Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

 

Aether Built 

A1) Deadlift- 5x8

B1) Barbell Bridge- 5x8

B2) Split Squat with back foot on bench- 5x10 each leg

C1) Laying TRX curl- 5x12

C2) Standing Calf Raise- 5x12

D1) Back Extensions on ghd- 4x15

Friday 9-6-17

Barbell Conditioning

 

Every OTHER minute for 14 minutes

 

3 Power Cleans + 3 Front Squats + 3 Push Jerks  165/105

**climb by 5-10# if all lifts are successful

Metcon

5 RFT:

15 GHD Sit-ups

15 Calorie Row

15 Burpee Box Jump Overs 24,20

Rest 2 minutes

Max effort 500 m row

Aether Built  

1) Pull Ups- 8x5

2) Push Press- 8x6 Heavy but perfect.

3) Ring Rows- 5x10

4) Dips-4x10  

5) Hammer Curls- 5x10

6) TRX Tricep Extensions to forehead- 5x10

7) Lateral raises- 5x10

 

Thursday 9-5-17

WoD...

Buy In 50 Close Push Ups

3 Rounds

50 Thrusters 45,35

50 Ab Mat Sit Ups

50 Renegade Rows 25,15

Cash Out 50 Wide Push ups

Aether Built

Primer- 2 rounds of wall sits and single leg bridges. 15 reps for bridges and :30 on wall sit. 

1.) Romanian Dead Lift- 2x10

2.) Back Squat- 3x8 tempo 3 down, 1 pause, 2 up, nonpause at top.

3.) BW walking lunge- 100. Get done as fast as possible. 

4.) Barbell Bridge- 3x8. Heavy as possible.

5.) Max calories on the bike in 5 minutes. Go hard! 

 

 

Tuesday 9-5-17

1. Gymnastics Conditioning
15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

 

2. Conditioning
Every 3:00 for 7 Rounds:
400 Meter Row

12 Toes to Bar

Aether Built

1a) Standing DB Shoulder Press- 5x8
1b) High Pull(Barbell)- 4x8
2a) Dips-4x8
2b) Supinated Bent over Row- 4x8
3a) Hammer Curls- 4x10
3b) Dumbbell Shrugs- 4x8

4) Lateral raises- 3x15

5) 80 GHD Sit ups for time.

 

Wednesday 8-28-17

1. Push Press

(70%/5)3

(75%/5)2

 

2. Romanian Deadlift

55%/5

60%/5

(65%/5)3 

Percentages are off Back Squat 1RM

 

3.  Metcon

For Time:

1k Row

20 Bench Press

40 GHD Sit-ups

750 Meter Row

15 Bench Press

30 GHD Sit-ups

500 Meter Row

10 Bench Press

20 GHD Sit-ups

 

Men Rx = 75% of BW

Women Rx = 60% of BW