Aether Lifestyle
Fitness, Nutrition and Lifestyle
1.) Back Squat-7x3@80-85% max.
Metabolic Conditioning
25 minute EMOTM
10 Thrusters (95,65)
10 Chest to Bar Pull Ups
14 Weighted Step Ups (24,20)(95,65)
8 Burpees
40 Double Unders
*one exercise per minute. Try and leave 10-15 seconds before next minute. If not reduce 2 reps.
Uh oh a 13 minute chipper!!! Actually looks like a blast though. Here it is
55 Deadlifts(225,155)
55 Wall Balls(20,14)
55 Calorie Row
55 Hand Stand Push Ups
Get a solid warm up in before this one and make sure those hips and shoulders are nice and juicy. Have fun and cheers to 16.4!
Uh oh a 13 minute chipper!!! Actually looks like a blast though. Here it is
55 Deadlifts(225,155)
55 Wall Balls(20,14)
55 Calorie Row
55 Hand Stand Push Ups
Get a solid warm up in before this one and make sure those hips and shoulders are nice and juicy. Have fun and cheers to 16.4!
Emotm 10
5-8 Thrusters(95,65)
3-5 Burpees
rest 5 minutes
50 Wall Balls (20,14)
15 Toes to Bar
40 Calorie Row
15 Split Toe Raises
30 Burpees
15 Toes to Bar
20 Hand Stand Push Ups
50 Wall Balls
*15 min cap*
EMOTM 10
1.) Full Snatch if mobility allows @75-80% 1rm. Goal is no misses.
WOD 1
12 Minute AMRAP
5 Ground to Overhead (155,105)
10 Deadlifts (155,105)
15 Box Jumps (24,20)
Rest 5 minutes
WOD 2
Max Meters in 10 minutes on Rower. :30 on :30 off.
1.) Push Press- Every 90 seconds complete 5 Push Press HAP.
2.) Lateral Raises- 10 Reps. Light to moderate weight after each set of push press.
Metabolic Conditioning and Volume
AMRAP 17
10 High Pulls (65,45)
20 K.B. Swings(70,45)
15 Wall Balls(20,14)
20 Ab Mat Sit Ups
10 Bent Over Rows (65,45)
Cash Out: 30 Hand Stand Push Ups.
*Rest :60 between rounds. Cash out happens after 17 minutes.
1.) Front Squat- 4x10.
2.) Dead Lift- 4x10.
Metabolic Conditioning and Volume
4 Rounds
10 Thrusters (95,65)
10 Shoulder to Overhead
10 Power Clean (135,95)
Cash Out: 50 Walking Lunges immediately followed by 30 efficiency Pull ups. Pace yourself.
1.) Front Squat- 4x10.
2.) Dead Lift- 4x10.
Metabolic Conditioning and Volume
4 Rounds
10 Thrusters (95,65)
10 Shoulder to Overhead
10 Power Clean (135,95)
Cash Out: 50 Walking Lunges immediately followed by 30 efficiency Pull ups. Pace yourself.
1.) Back Squat- 5x5 Shoot to match or break your old 5rm.
Metabolic Conditioning
5 Rounds
20 Front Rack(if mobility allows) Walking in place Lunges. HAP Unbroken Sets.
10 Dips(strict as long as you can, then allow efficiency movement)
15 Straight Leg Deads @lunge weight.
15 Push Ups
Cash out: 800 M run.
*All sets are meant to be unbroken. Learn to modify and pace to your needs. Standards on all movements must be met. If you break a set without completing their is a 10 burpee penalty.
30-20-20-15-15
Wall Balls(20,14)
In between each set complete 40 Double Unders.
21-15-9
Burpee
Hand Stand Push up
Bonus- Accumulate 5 minutes in bottom of Air Squat.
