Aether Lifestyle
Fitness, Nutrition and Lifestyle
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
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
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
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.
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
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
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.
Warm Up
PVC pipe
20 Pass Throughs
20 OHS
20 Torso Rotations with pipe on back
15 Good Mornings
15 Behind the neck Thruster
:60 External Rotation with pipe
:60 Wrist stretch on all fours, fingers to you.
CrossFit Aether
1) Strength:
Front Squats
3x5 @ 70%
2) Strict press
3 X 5 – use same weight as last week
*super set – don’t go above percentages!
EMOM for 10 minutes
Even – Front Squats @ 50% x 10
Odd – Strict press @ 50% x 15 (from the ground)
3) MET-CON
8 Min AMRAP
10 Snatches 95/65#
5 Bar over burpees
Aether Barbell Raw Strength and Gains Day 1💣
1) Strict OHS- 4x10
2) Bent Over Row- 4x10
3) Back Squat- 4x10
4) Pull Up- 4x10
5a) Dumbbell Curl- 4x10
5b) Lateral Raise- 4x10
CrossFit Aether
1) Olympic Lifting
Squat Snatch
1x3 @ 65%, 3x2 @ 70%, 2x3 @ 75%, 1x2 @ 80%, 1x1 @ 85%, 1x1 @ 90%, hvy single (you get 2 misses)
2) Met Con
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
5 minute cool down. Jog, walk, bike, row.
Aether Barbell Raw Strength and Gains
1) Bench Press- 5x5@73-75%
2) Pull Ups- 5x8 moderate load.
Track weights.
3) Push Press- 4x10. Moderate load.
4) Ring Rows(feet on box)- 4x12.
5) Dumbbell Rear Felt flys- 5x10. Moderate load.
6) Tricep Extension-4x10. Moderate load.
Warm up
2 rounds
10 air squats
10 Push ups
10 Ring rows
2 rounds
10 Lunges
6 Dips
6 levers
1) Strength
Build into it using high pulls, and muscle cleans.
C & J: 3 + 1 x 3 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65%, 3 + 1 @ 70%, 3 + 1 @75% - find 3 RM (3 cleans+1 split jerk)
Back Squats
70%x3, 75%x3, 80%x3 – find 3 RM (in 1-2 sets)
Partner Wod
7 rounds for time of:
800-meter Row
20 back squats, 155, 105
20 Ring Rows
Aether Barbell Raw Strength and Gains
1) Clean- 4x4@73%.
2) OHP- 4x10
3) Barbell Bridge- 4x4.
4) Dips- 4x6
5) Lateral Raises- 4x10
6) High Pulls From Hip- 4x10
