Aether Lifestyle
Fitness, Nutrition and Lifestyle
1.) Back Squat- Build up to an 8rm. -10% for 8.
Wod 1 (group 1)
Rower
10x:30on/:30off for meters.
4x5-8 Muscle Ups.
Wod 2 (group 2)
12 Minute Amrap
15 Hang Snatch (95,65)
13 Box Jumps (24,20)
11 Ground to Overhead (95,65)
On your own Lizard stretch for 4 minutes each side. Straddle front stretch 4 minutes.
Power and Technique
1.) Snatch Balance- Build up to a heavy single. -20% for a set of 2.
Metabolic Conditioning
Buy in with 20 Pistols
5 Rounds
10 Over Head Squats (95,65)
50 Double Unders
rest 3 min
max Power Snatch in 3 min at (95,65)
Power and Technique
1.) Snatch Balance- Build up to a heavy single. -20% for a set of 2.
Metabolic Conditioning
Buy in with 20 Pistols
5 Rounds
10 Over Head Squats (95,65)
50 Double Unders
rest 3 min
max Power Snatch in 3 min at (95,65)
Strength
1.) Back Squat- 20-2(paused)-10-2 (paused)-10-2(paused). The heavy doubles have a 1 second pause.
Metabolic Conditioning
A.) 5x500 m Sprints. Try and stay within 10 seconds from best to worst effort. Time worked equals time rest.
B.) 6 Rounds
20 Wall Balls(20,14)
8 Hand Stand Push Ups
Strength
1.) Back Squat- 20-2(paused)-10-2 (paused)-10-2(paused). The heavy doubles have a 1 second pause.
Metabolic Conditioning
A.) 5x500 m Sprints. Try and stay within 10 seconds from best to worst effort. Time worked equals time rest.
B.) 6 Rounds
20 Wall Balls(20,14)
8 Hand Stand Push Ups
Strength
1.) Deadlift- 20-1-20-1. Be careful on ypur singles. They should be heavy but also fast and confident. Rest 90-120 seconds in between sets.
Leap Year
10 Muscle Ups
immediately followed by.
8 Rounds
8 Thrusters
10 Box Jumps or Step Ups (24,20)
30 Double Unders
Skill
10 minutes Double Under Practice or
4 sets of 50 Unbroken. Rest :60 between efforts.
Movement and Pacing
3 Rounds
8 Chest to Bar Pull Ups
12 Shoulder to Over Head (95,65)
16 Burpees
12 Sumo Dead Hi Pulls (95,65)
Skill
10 minutes Double Under Practice or
4 sets of 50 Unbroken. Rest :60 between efforts.
Movement and Pacing
3 Rounds
8 Chest to Bar Pull Ups
12 Shoulder to Over Head (95,65)
16 Burpees
12 Sumo Dead Hi Pulls (95,65)
Group 1
4000 Meter Row
Group 2
Snatch- Complete 7 singles between 70-75% 1rm. Fails don't count.
Both Groups
Super set of
Lateral Box Step ups 3x12-15
Single leg KB Deadlift 3x12-15
*Try and locate weak side and begin every set on that side. This is not for time, we are trying to be healthy and fix and prevent imbalances. Tempo@3,0,1,1
Strength
1a.) Bench Press- 10-8-6-6-6. Tempo @2,1,x,1.
1b.) Strict Pull Up-4xME.
Metabolic Conditioning
Ascending Ladder by 3's. 16 minute time limit.
Power Clean (135,95)
Box Jumps
Thruster (135,95)
