Aether Lifestyle
Fitness, Nutrition and Lifestyle
1. Strength
Power Snatch + Squat Snatch
On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%
2. Met con
For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Airdyne or Rower
1. Strength
On the Minute x 12:
Minute 1 – 4 Touch and Go Deadlifts (75%)
Minute 2 – 8 Handstand Push-ups
Minute 3 – 12 Dumbbell Overhead Squats (60/40, 6 each side)
AMRAP 4:
27 Double unders
27 Wallballs 30/20
27 Chest to Bar Pull-ups
rest 4 minutes
AMRAP 4:
21 Double unders
21 Wallballs 30/20
21 Pull ups
rest 4 minutes
AMRAP 4:
15 Double unders
15 Wallballs 30/20
15 Strict pull ups
1. Strength-
A.) Incline Bench Press- 6x3 Build up to a heavy set of 3 with pause at chest.
B.) Bent Over Dumbbell Row- 6x6
C.) EMOTM 4 rounds
10 Dumbbell Bench Press. Unbroken but close to failure
:30 Hanging L-sit
12 Banded Tricep Pressdown
Strength
Snatch
On the Minute x 9 (3 Rounds)
Minute 1 – 3 Repetitions @ 70%
Minute 2 – 2 Repetitions @ 75%
Minute 3 – 1 Repetition @ 80%
2. Met con
AMRAP 3
21/15 Calorie Row
21 Lateral Burpees
Max Overhead Squats (75/55)
rest 3 minutes
18/13 Calorie Row
18 Lateral Burpees
Max Overhead Squats (95/65)
rest 3 minutes
15/11 Calorie Row
15 Lateral Burpees
Max Overhead Squats (115/80)
rest 3 minutes
12/9 Calorie Row
12 Lateral Burpees
Max Overhead Squats (135/95)
AMRAP 15: at 70-80% effort.
15 Hang Power Cleans (135/95)
60 Double Unders
15 Chest to Bar Pull-Ups
6 30 Meter shuttle sprints (down and backs)
Rest 5 minutes
AMRAP 8:
3 Calorie Row + 3 Kipping Handstand Push-ups
6 Calorie Row + 6 Kipping Handstand Push-ups
9 Calorie Row + 9 Kipping Handstand Push-ups
Continue to add (3) repetitions per round until cap.
1. Back Squat
1×7 @ 70%
1×5 @ 75%
3×3 @ 80%
2. "Optimus Prime"
AMRAP 7: Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
3. Ring Muscle-Ups
4 Sets of 50% of Max Set
Rest as needed between
4. If you can't perform ring muscle ups practice 3x5 swings, 3x5 pulls to hip, 3x5 turnover drill.
1. Clean and Jerk (15 minutes)
Build to a Heavy Single
2. Conditioning
AMRAP 10:
50 Lateral Barbell Burpees
100 Double Unders
30 Squat Clean Thrusters (115/80)
3. Gymnastic Conditioning
5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Handstand Push-ups in time remaining
Rest :30 Seconds between rounds
“Buckle Up”
AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row
For Time:
30 Power Snatches (135/95)
OR
Build up to a 10 rep overhead squat.
AMRAP 18:
400 m run
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
3. Mandatory sit yo ass on the rower for 10 minute cool down.
1. Strict Pull Ups
Alternating On the Minute x 8
Odd Minutes – 50 Double Unders
Even Minutes – :30 Strict Pull Ups
2. Conditioning
For Time:
50/35 Calorie Row
40 Kettlebell Swings (70/53)
30 Push Jerks (135/95)
40 Kettlebell Swings (70/53)
50/35 Calorie Row
3. Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
Empty Barbell Good Mornings
