Aether Lifestyle
Fitness, Nutrition and Lifestyle
Strength
1.) Bench Press-6x3 tempo@3,1,x,1.
2.) Push Press- 3x10 tempo@2,0,2,0
3 Rounds
20 Toes to Bar
12 Dips
10 Ring Row(Feet on Box)
Rest :30 seconds in between rounds.
Advanced Accessory: Push Ups- 2xME tempo@2,0,2,0.
Mobility:
Pec stretch off rack. :90 each side. Triceps off wall :90 each side.
Strength, Stabilization and Hypertrophy.
1.) Single Leg Dead Lift- 4x7 Less than 6 months exp 4x10.
2.) Front Squat- 6x3 Tempo@3,2,x,1. Less than 6 months exp 3x8.
3.) Glute Ham Raises- 4x7 LT6ME 3x10.
Advanced Accessory
4.) Single Leg Bridges- 5x12.
Friday
Explosive Power
Mini Wod
3 Rounds
10 Wall Balls(20,14) men go one foot above 10 ft line. girls shoot to 10 foot line.
15 Jumping Pull Ups
2.) Build Up to a 1 rm box jump. Only allowed to take one step. Forefoot stays planted as other foot moves in. 1 Step, not two. Be careful and have spotters around you. Also put two boxes touching side by side(20 or 24) and have two stacks of plates on top touching side by side so you have a bigger base to land on. Do not jump on single stacks!! If all you can do is jump onto a 45# plate then that's good, you will get better:)
"The Abomination"
Buy in 2 min plank
50 V ups
1 min side plank each side
40 Ab Mat Sit Ups
1 minute hanging L sit/or knees above parallel bent at a 90 degree angle.
30 Seated leg Raises.
1 minute plank
40 Kettle Bell Crunches(standing oblique crunch with kb in one hand)
1 minute side plank each side
50 Russian Twists. Tempo between taps are 2 full seconds. Tap(one thousand one one thousand two) tap.
NOT FOR TIME. BUILD YOUR CORE AND PERFECT YOUR REPS.
Metabolic conditioning and muscular endurance:
Partner Wod
"Trail Mix"
10 Minutes to pull a heavy 2 rep Dead Lift.
Rest 1 minute, immediately followed by
100 Power Cleans@ (RX+135,95)(RX 115,85)(Scaled 95,65)
150 Plate Over Head Lunges(35,25)
200 Push Ups
250 Double Unders
* Only one works at a time. Break up however you like.
** Score is heaviest load and fastest time. There can be two winners.
Work on mobility and deep tissue release.
Wednesday
Strength
Bench Press- 7x4 beat last 5x5 you did. Tempo@2,1,x,1.
Accessory
Skull crushers with Bar- 5x12 tempo@2,0,2,0.
Power, core and movement.
6 Rounds
10 Lateral Box Jump Overs(24,20)
7 Strict Toes to bar
10 Wall Balls(20,14)
7 Burpees
Cash Out with 30 shoulders taps in a Hand Stand Hold off wall.
**Rest :20 between rounds.**
Metabolic Conditioning and Volume
4 Rounds
(:30 Seconds work/ :30 Rest)
Rower For Calories
Double Unders
Ring Rows with tempo @2,0,2,0
Wall Sit just above parallel(20,14)
Rest 4 minutes.
Volume, Structure And Muscle Activation.
4 Rounds
Bent Over Row with Kettle Bell x 10 tempo@2,1,x,1.
GHD Sit Up x 10 tempo@2,0,2,0.
Weighted Plank x :30.
Monday
Power & Technique:
A. 2 Power Cleans + 1 Front Squat + 1 Push Jerk
1@60% 1rm Clean And Jerk
1@65%
1@70%
2@75%
Accessory:
Clean Pulls @ 110% of last weight
3 sets of 2.
Metabolic Conditioning and Volume:
10 min to build up to a 2 RM Thruster from ground
Then go directly into 2 rounds of...
30 Walking Lunges (95/65)
30 Sumo Dead Lift High Pulls (95/65)
30 Push Press (95/65)
**REST 3 mins in between rounds**
Buy in- 30 Dips
3 Rounds
10 Power Clean + Push Jerk(135,95)
15 Burpees
20 Full Kettle Bell Swings(55,35)
Cash out- 30 Dips
Ryan Taylors Belated Birthday WOD!
Buy In- 1981 m row or run.
3 Rounds For Time(34 min cap)
34 Double unders
10 Squat Cleans RX+(185,135) RX(135,95) Scaled(95,65)
28 Push Ups
34 Double Unders
10 Front Squats RX+(185,135) RX(135,95) Scaled(95,65)
28 Pull Ups
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