Monday

Day 1) 

Strength:

 Front Squats

 1x2 - 70%, 1x2 – 75%, 1x2 – 80%, 2x2@85%

 2) Push jerk

 2x2 – 75%, 3x2 – 80%

 3) MET-CON

 15 minute AMRAP

 

800 m run

 

5 strict press 115/85 (or close to 85% of 1 RM press)

 

8 kipping HSPU

 

THEN @ 15 minutes

 

2 minutes of max rep thrusters 115/85

 

**time stops at 17 minutes**

 

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

Aether Barbell Raw Strength and Gains Day 1💣

1) Dumbbell Bench Press- 4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6a)  Dumbbell Skull Crushers- 4x10

6b) 60 m single arm farmer carry

 

Saturday 5-20-17

Crossfit Aether

1)  Strength

 

Squat Snatch

 

1x2 @ 65%, 2x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 today’s 1RM

 

Squat Clean and Jerk

 

2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 today’s 1RM

 

2) MET CON

 

Partner WOD – split work however you would like

 

2,000 m row - split

 

100 Front rack walking lunges 135/95 – total steps

 

800 m run – together

 

100 – Deadlifts 135/95 - split

 

100 DU – each

 

100 – GTO (snatch or CnJ – just get it from the ground to overhead) - split

 

3) 5 minute cool down

 

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

Thursday 5-18-17

CrossFit Aether

1)   Strength

C & J: 3 + 1 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65% , 2 + 1 @ 70%, 2+1@75% x4

Back Squats

1x3 -75%, 4x3 – 80%

2) Met-Con

5 rounds

 

5 complexes of 1 power clean + 1 squat clean + 1 sto 135/95 (must maintain bar through complex or it doesn't count and you start that complex over)

 

15 floor wipers 135/95 (count ea side)

Aether Barbell Raw Strength and Gains 

1) Back Squat- 3x5. Pause in bottom.

2) Deadlift- 3x5. Build up to a heavy 5 for the day.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10

5a) TRX V Ups- 4x12

5b) Weighted DB Sit up with reach- 4x12

 

Wednesday 5/16/17

Met Con

1000 m row

50 Thrusters 75,55

40 Push ups

30 Wall Balls

20 Push Ups

10 Thrusters

100 Ab Mat Sit Ups

Accessory

Single Arm row 4x12

Rear Delt Flys- 4x12

Aether Built Raw Strength and Gains

1) Snatch- 6x3. Find a 3rm for the day.

2) B.T.N. Snatch Grip Push Press- 4x10.

3) Snatch Pulls- 6x5@70%1rm.

4a) Rear Delt Flys- 4x10

4b) Russian Twists- 4x20

5) Dumbbell Skull Crushers- 4x10

6) Ring Push Ups- tempo 3,1,x,1

 

Tuesday 5-16-17

CrossFit Aether

1)   Strength

Power Clean

1x3@70%, 1x3@75%,  4x2@80%

2) Met-Con

 

20 minute AMRAP

 

400 m run

 

30 KBS 70/53 (Russian)

 

20 Dips

 

10 Burpee Box jumps 30/24

 

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

Aether Barbell Raw Strength and Gains.

1) Power clean- 6x3. Find a 3rm for the day.

2) Bulgarian split squat- 4x12

3) Barbell Bridge- 4x10

4) Romanian Dead Lift- 4x8

5) 1-10 Ladder

Sumo Deadlift High Pull 135,95

GHD Sit Ups

6) Rear Delt Flys- 4x10  

 

 

Monday 5-15-17

CrossFit Aether

 

1)  Strength:

 

Front Squats

 

1x3 - 70%, 1x3 – 75%, 3x3 – 80%

 

2) Push press

 

1x5 – 70%, 1x5 – 75%, 3x3 – 80%

 

3) MET-CON

 

4 rounds

 

15 OHS 95/65

 

10 TTB

 

5 BMU (modify 2 CTB + 2 dips)

*18 minute Time cap*

 

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

 

4)  Gymnastics –

 

10 rounds – alternate with a partner (5 rounds each)

 

1 rope climb

 

10 burpees

 

20 DU

 Aether Barbell Raw Strength and Gains Day 1💣

1) Strict Overhead PRESS- 4x10

2) Bent Over Row-  4x10

3) Back Squat-  4x10

4) Pull Up-  4x10

5a) Dumbbell Curl- 4x10

5b) Lateral Raise- 4x10

6) 10 min intervals 30 on 30 off

Push Ups

GHD Sit ups

 

Friday 5-12-17

1) Strength:

RDL 5 X 8 moderate weight + 10LB of heaviest weight used last week

Then: @ challenging weight but perfect form:

A1) 8-10 1-arm kneeling DB press – +5lbs heavier than last week

A2) 15 DB OH Squat – same weight as last week

A3) Weighted PVC OH stability walk (bands + wt)  snatch grip

 

2) MET-CON:

Time cap 15 minutes

 

Ladder 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

 

Thrusters 95/65#

 

Burpees

 

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

 

Aether Barbell Raw Strength and Gains 

1) Clean and Jerk- 6x3@70%.

2) Bench Press- 4x10.

3) Single Arm Bent Over Row- 4x10.

4) Dips- 4x10.

5) Pull Ups- 4x10

6) Farmer Carries- 5x2 Down and Backs. Heavy as possible.

7) Lateral Raises- 4x10. 

Thursday 5-11-17

1)   Strength

C & J: 2 + 1 (2 cleans + 1 jerk) 60%, 2 + 1 @ 65% x 2, 2 + 1 @ 70%x 3

OHS 3 X 5 @70%

Back Squats

4x2 @ 75%

EMOM for 10 minutes

Even – 5 strict press+ 3 push press + 1 push jerk (work up to 80% of strict press)

Odd – back squats 50 % x 10

2) Met-Con

Buy in 5/3 rope climbs Then:

3RDS

8 Power cleans 165/115

18 Pullups

18 Pushups

8 Squat Cleans 165/115#

Aether Barbell Raw Strength and Gains

1) Back Squat- 3x5. Pause in bottom.

2) Deadlift- 3x5. Build up to a heavy 5 for the day.

3a) High Pulls from hip-  4x10

3b) Walking Lunges- 4x30

4) Laying banded adductor work- 4x10

5) TRX V Ups- 4x12

 

Wednesday 5-10-17

CrossFit Aether 

Warm Up

Jog down and back 2 times

Side shuffle down and back

High knee skip down and back

Back pedal down and back

30 Mountain climbers

20 Toe taps each leg

20 Jumping jacks

:60 Calf Stretch off plate

:60 Standing Quad stretch  

:60 Seated glute stretch  

:60 Run in place

WOD

5k run. 

Aether Barbell Raw Strength and Gains

1) Power Snatch- 6x3. Find a 3rm for the day.

2) B.T.N. Snatch Grip Push Press- 4x10. 

3) Snatch Pulls- 6x5@70%1rm.

4a) Rear Delt Flys- 4x10

4b) Russian Twists- 4x20

5) Dumbbell Skull Crushers- 4x10

6) Ring Push Ups- tempo 3,1,x,1

 

 

 

 

 

Tuesday 5-9-17

CrossFit Aether

Warm up

Ab mat tag for 3 minutes. 

Partner Med Ball Tosses

Each side x 10

Granny x 10

Over Head x 10

Chest Pass off wall x 10

Light Banded sprints with resistance

4x20 m Each partner

1)   Strength

Power Clean- 5x3 @ 70%

2) EMOM for 10 minutes –

Even –12 Wall Ball 20,14 

Odd – 4 Power Clean@65% today's 3 rep.

3) Met-Con

7 Min to complete 800M run.  Remaining time AMRAP Box jumps 30/24”

Rest 1 minute

6 Min to complete 1000 M Row.  Remaining time AMRAP OHS 95/65

Rest 1 minute

5 Min to complete 200 DU (timecap DU @ 3:00),  Remaining time STO 45/35#

Rest 1 minute

4 Min to complete 200M run. Remaining time AMRAP TTB

5 minute cool down.

Aether Barbell Raw Strength and Gains

1) Power clean- 6x3. Find a 3rm for the day.

2) Bulgarian split squat- 4x12

3) Barbell Bridge- 4x10

4) Romanian Dead Lift- 4x8

5) 9 minute Amrap

15 GHD Sit Ups

15 KBS

5 Box Jumps... high.