Aether Lifestyle
Fitness, Nutrition and Lifestyle
1. Back Squat
Work to a Heavy Single
2. Lunges at body weight- 1x50
4.Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar
Aether Gains
Weeks 7-9 Tempo is two seconds down and explode up. Hold for 2 seconds at top and repeat.
Day 1 Squat
A1) Back Squat- 5x10
B1) DB Lunges- 5x24 total
C1) Single Leg Deadlift- 5x12
C2) Weighted sit up on GHD- 5x12
D1) Knees to Elbows-5x12
E1) Banded Clams- 4x15
1. Clean and Jerk
Build to Heavy Single
2. Conditioning
For Time:
9 – 7 – 5:
Ring Muscle-Ups
Squat Snatches (135/95)
Aether Barbell Raw Strength akd Gains
Abs and shoulders
A1) Dumbbell or Kettle bell windmill- 4x12
A2) Reverse crunch on incline bench- 4x12
B1) Russian twists with KB- 4x12
B2) Lateral Raises- 5x12
B3) Seated DB Rear Delt Fly- 5x12
C1) Lunges- 2x50
Cardio- 10 minutes max calories on bike. Shoot for 200.
4 Rounds NFT
10 Ring Rows w feet on box
15 GHD Sit Ups
10 High Pulls From Hip (65,45)
Single Arm Farmer Carry D & B ea arm(70,55)
2 Rounds NFT
20 DB Skull Crushers
20 Hammer Curls
Aether Raw Strength and Gains
A1) Seated Shoulder Press with rotation- 4x6
A2) High Pull(Dumbbell)- 4x6
B1) Dips-4x6
B2) Chest support row- 4x6
C1) Bicep Curls- 4x12
C2) Over Head Tricep Extension- 4x12
1. Power Clean
(70%/5)3
(75%/3)2
2. Conditioning
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (135/95)
rest 5 minutes
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (155/105)
rest 5 minutes
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (185/135)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
3. 4xME Push Ups with good form and no failure. :30 rest between sets.
Aether Raw Strength and Gains
A1) Back Squat- 4x8
B1) Barbell Bridge-4x8
B2) Back Extension off GHD- 2x20
C1) Split Squat with back foot on bench- 4x12 Total
D1) Trx Hamstring curl- 4x12
D2) Single Calf Rasie- 4x12
E1) Banded Vs- 4x12
1. Barbell Conditioning
For Time:
10 Push Press (115/80)
change weights
8 Push Press (135/95)
change weights
6 Push Press (155/105)
change weights
Push Press (185/135)
change weights
2 Push Press (205/145)
2. Conditioning
3 RFT:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
Aethe Raw Strength and Gains
A1) Dumbbell Bench Press-4x6
A2) Dumbbell Bent Over Row-4x6
B1) Dumbbell Over Head Press-4x6
B2) Lat Pull Down or Pull Up- 4x6.
C1) DB Pec Fly off Bench- 2x20.
D1) Bicep Curls- 4x12.
D2) Tricep Extensions Down w band- 4x12.
D3) DB Lateral Raises thumbs up- 4x12
1. Snatch
Build to Heavy Single!!!
2. Snatch Grip Deadlift(80%/3)5
*3 second pause in power position
3. Back Squat
(75%/3)5
4. Conditioning
AMRAP 15
50 Double Unders
10 Burpees
15 Dumbbell Hang Squat Cleans (50/35)
Aether Raw Strength and Gains
Day 1 Squat
A1) Back Squat one and a halfs-4x6
B1) Barbell Lunges-4x12 total
C1) Jumping Air Squats-4x12
C2) Weighted GHD Sit Up- 4x12
D1) Barbell Bridge- 4x8
D2) Strict Toes to Bar- 4xME
CrossFit Aether
1. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5
2. Front Squat
(70%/5)3
3. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees
Aether Barbell Raw Strength and Gains
Legs posterior chain emphasis
A1) Kang Squat- 4x6
B1) Barbell Bridge-4x6
B2) Back Extension off GHD
C1) Split Squat with back foot on bench- 4x12 Total
D1) Trx Hamstring curl- 5x12
D2) Standing Calf Rasie- 4x12
E1) Banded Clams- 3x12
1. Barbell Conditioning
EMOMx8
3 Power Cleans + 1 Front Squats + 1 Push Jerks (135/105)
2. Conditioning
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Double Unders
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Double Unders
rest 4 minutes
AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Double Unders
Aether Raw Strength and Gains
A1) Dumbbell Bench Press-4x6
A2) Dumbbell Bent Over Row-4x6
B1) Dumbbell Over Head Press-4x6
B2) Lat Pull Down or Pull Up- 4x6.
C1) DB Pec Fly off Bench- 2x20.
D1) Bicep Curls- 4x12.
D2) Tricep Extensions Down w band- 4x12.
D3) DB Lateral Raises thumbs up- 4x12
1. Hang Power Snatch
(70%/3)3
2. Snatch Pull
(80%/3)3
4. Conditioning
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Aether Barbell Raw Strength and Gains
Day 1 Squat
A1) Front Squat one and a halfs-4x6
B1) Barbell Lunges-4x12 total
C1) Jumping Air Squats-4x12
C2) Weighted GHD Sit Up- 4x12
D1) Barbell Bridge- 4x8
D2) Strict Toes to Bar- 4xME
1. Barbell Conditioning
EMOMx6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)
2. Conditioning
AMRAP 3, Rest 3:00
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
AMRAP 3, Rest 3:00
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
AMRAP 3, Rest 3:00
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)
Aether Barbell Raw Strength and Gains
A1) Barbell close grip Bench Press- 4x8
A2) Barbell Pronated Bent Over Row- 4x8
B1) Barbell Push Press- 4x8
B2) Lat Pull Down or Pull Up Assist-4x8
C1) Hammer Curls- 4x12
C2) Banded Rear Delt Flys- 4x12
D1) Over Head Tricep Extensions- 4x12
D2) Dumbbell Front Raise- 4x12-15.
