Wednesday 6-28-17

CrossFit Aether

1. Power Clean + Front Squat
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Clean Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

4. Conditioning
EMOMx10:
Odd: 5 Thrusters (Climbing in weight)

Even: 200m Run

Aether Barbell Raw Strength and Gains

Day 3

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- 4x10

 

Tuesday 6-27-17

CrossFit Aether

1. Barbell Conditioning
EMOMx6:
Minutes 1-3: 4 Snatches (185/135)
Minutes 4-6: 6 Clean & Jerks (185/135)

 

2. Barbell Conditioning
AMRAP 4:
21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27 Calorie Row
21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Aether Built Raw Strength and Gains

A1- Incline Dumbbell Bench Press- 4x10

A2- Chest Supported Dumbbell Rows- 4x10

B1- Dips- 4x10

B2- Dumbbell Hi Pulls- 4x10

C1- Dumbbell Laying Tricep Extensions- 4x10

C2- Dumbbell Standing Bicep Curls- 4x10

 

Monday 6-26-17

1. Power Snatch + OHS
60%/2+2
65%/2+2
(70%/2+2)3

2. Halting Snatch Deadlift
(75%/5)5
*To Power Position with 3 sec pause

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
Muscle-ups: 6x40% unbroken, :40 rest

5. "Isabel"
For Time:

30 Snatches (135/95)

Day 1

A1- Build up to a soft 2rm Power Snatch

B1- Build Up to a soft 3 Rm Clean and Jerk

Barbell Bridge- 4x10

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

Saturday

 1. Barbell Conditioning

EMOMx6:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (185/135)

2. Conditioning
For Time:
"Daniel"
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups

Aether Barbell

Day 1

A1- Build up to a soft 2rm Power Snatch

B1- Build Up to a soft 3 Rm Clean and Jerk

Barbell Bridge- 4x10

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

Friday 6-24-17

1. Snatch Test
1RM

 2. Clean & Jerk Test

1RM

3. Conditioning
5 RFT:
10 Power Snatches (95/65)

10 Box Jump Overs (24/20")

Aether Barbell Raw Strength and Gains

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

 

 

Thursday 6-22-17

 Strength

1. Bench Press- 5x5@70% 1rm.

EMOTM 20

Min 1 : 20 GHD Sit ups or Ab Mat Sit ups

Min 2: 20 GHD Back Extensions  

Min 3: 12 Dips

Min 4: 12 Push ups with toes on a box 24,20

Details- 4x12 single leg calf raise. Slow and controlled. 

Aether 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

 

Wednesday 6-21-17

CrossFit Aether 

1. Power Clean
(65%/2)3

 

2. Clean Pull
(100%/3)3

3. Front Squat
(70%/2)3

4. Conditioning
"Optimus Prime"
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

5. Rowing Conditioning
12 Rounds:
20 Cal Row

Rest 1:00 between rounds

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

 

Tuesday 6-20-17

CrossFit Aether 

1. Conditioning

For Time:
50/35 Calorie Row or Bike.
800m Run
30 KB Swings (70/53#)
20 Bar-Facing Burpees

2. Barbell Conditioning
EMOMx6:
Minutes 1-3: 3 Snatches (95/65)
Minutes 4-6: 5 Clean & Jerks (135/95)

3. Structural

Single Leg  Bridge- 4x10

Rear Delt Banded Fly- 4x10

Aether Barbell Raw Strength and Gains💣💣💣 

A1- Single Leg Deadlift- 4x10 

B1- Bulgarian Split Squat- 4x10

C1- Back Squat- 4x8

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

D1- Rear Dealt Flys- 4x10

D2- Side Laying Adductor Raises- 4x10

Monday

Monday

1. Power Snatch

(65%/2)3

 2. Snatch Pull

(100%/3)3

 3. Back Squat

(70%/3)3

 4. Gymnastics Conditioning

Muscle-ups:

7 sets of 30% of max from last week

Rest :30 between sets

 5. Conditioning

AMRAP 15:

60 DU

30 Calorie Row

15 OHS (115/80)

Aether Barbell Raw Strength and Gains Day 1💣

1) Bench Press- 4x10

2) Bent Over Row-  4x10

3) Dips-  4x10

4) Wide Grip Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6)  Dumbbell Skull Crushers- 4x10