Aether Lifestyle
Fitness, Nutrition and Lifestyle
1. Strength
1. Back Squat
2 Rounds:
8 Reps @ 70%
rest 1 minute
6 Reps @ 75%
rest 1 minute
4 Reps @ 80%
rest 3 minutes
"The Hazing"
10 minutes to find a 3 position power snatch max immediately followed by.
2 Rounds:
40 Wallballs (30/20)
30 Box Jump Overs (24″/20″)
20 Chest 2 Bar
10 Overhead Squats (165/115)
After Party: 4x20 GHD Sit Ups.
"Candy Crush"
1:00-10:00 EOMOM (5 sets)
4 BMU + 4 Front squats (ground) 225/155
200 m recovery run
2 minute rest
1:00-10:00 EOMOM (5 sets)
6 HSPU + 6 full cleans 205/135
400 m recovery run
2 minute rest
1:00-10:00 EOMOM (5 sets)
25’ HSW + 8 power cleans 135/95
800 m recovery run
2000 meter row
4 Rounds NFT
10 Single Leg Deads
10 Bent Over Row
10 Single Arm Bench
Farmer Carry Down and Back
On the 1:30 x 5 Sets:
1 Set @ 60%
1 Set @ 65%
3 Sets @ 70%
2. Met con
AMRAP 3:
6 Squat Clean Thrusters (115/80)
6 Barbell-Facing Burpees
rest 3 minutes
AMRAP 3:
4 Squat Clean Thrusters (135/95)
6 Barbell-Facing Burpees
rest 3 minutes
AMRAP 3:
2 Squat Clean Thrusters (155/105)
6 Barbell-Facing Burpees
3. Gymnastics
EMOM for 6 minutes
3 muscle ups (count attempts or 6 hollow body hollow arch swings)
3x10 Chest 2 Bar
1x10 strict chest to bar
1. Met con
For Time:
1 Mile Run
100 Double Unders
21 Deadlifts (245/165)
21 Handstand Push-ups
75 Double Unders
15 Deadlifts (245/165)
15 Handstand Push-ups
50 Double Unders
9 Deadlifts (245/165)
9 Handstand Push-ups
3.5.18 - Monday
1. Strength
Power Snatch
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 20 GHD Sit-ups
Even Minutes: 2: 3 position Power Snatch @ 65-70%
2. Met con
3 Rounds:
40 Wallballs (30/20)
30 Box Jump Overs (24″/20″)
20 Calorie row
10 Overhead Squats (165/115)
Oly
1.) 2 Snatch Pull + Power Snatch
Build up to a heavy complex with something left in the tank. Don't go over 90% of 1rm snatch.
2.) Push Press- 6x3 start at 70% and build up to about 85%.
Met Con
5 minute AMRAP
15 Pull Ups
15 Box Jumps
15 Push Ups
Rest 5 minutes
6 minute AMRAP
400 m run
15 Hang Power Snatch (95,65)
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Workout 18.2a
1-rep-max clean
Time cap: 12 minutes to complete 18.2 and18.2a
Read the scorecard for full event details.
On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2
Or
175 Calories on Rower
200 calories on bike
150 Calories on Ski Erg
1. Strength
Power Clean + Split Jerk
On the :90 Seconds x 6:
3-Position Power Clean + Split Jerk
1 Complex @ 60%
1 Complex @ 63%
1 Complex @ 66%
1 Complex @ 69%
1 Complex @ 72%
1 Complex @ 75%
2. Met con
On the Minute x 12
Minute 1 – 6 Power Cleans 155/105
Minute 2 – 12 K.B. or D.B. Front Rack walking lunge 55/35
Minute 3 – 40 Double Unders
