Aether Lifestyle
Fitness, Nutrition and Lifestyle
1a) Straight arm lat pull downs- 4x10
1b) Close Grip chins- 4x10
2) Pendlay Rows- 4x8-10
WOD
4 minute AMRAP
20 Alt DB Snatches 50,35
15 Burpees Box Overs 24,20
5 Bar Muscle Up
Rest 3 minute
4 minute AMRAP
15 DB Hang Cleans 50,35
15 Box Jumps
5 Bar Muscle Up
Rest 3 minutes
Calorie Row 30,21
50 Double Unders
Skill- toes 2 bar
20 minute won on
0- 7 strict press @65% 1rm
1- 15 GHD Sit Ups
2- 7 Dips
3 15 KB swings
4- :30 high pull hold
Lateral raises- 25,20,15,10
1a. Build up to a 5rm Push Press for the day in 5 sets.
1b. 5 max pull up hold over the bar.
Met Con
Partner WOD-
15 Minute Amrap
2 Rope Climb
10 Clusters 135,95
60,42 Calories Row
Oly
1.) Clean Pull Primers- 3@50%, 3@55%, 2@60%, 2@65%.
2.) Power Clean + 2 Full Cleans- 1@65%, 2@70%, 2@75%.
3.) Clean Pulls- 5x2@105% of 1rm.
4.) Jerks off rack- 6x1-80%. Pause in dip.
1a) Barbell Curls- 4x10
1b) Barbell Skull crusher- 4x10
"FOMO"
3 Rounds
800 m run
40 Ab Mat sit ups
40 KB Swings
1) High bar beltess back squat- 4x10
2) Barbell Glute bridge- 4x10
3) Squat Jumps-5x5 light... 20% B.S.
50-40-30-20-10
Double Unders
20 Walking Lunges in between sets 45,35
1) Snatch Pull + Power Snatch + Full Snatch. Build up to 80% 1rm. 3x1 @80%.
2) Snatch Pulls- 4x2@105% 1rm. No higher than belly button.
3) Snatch Balance- 4x6@75% 1rm. From rack is fine.
1) Pendlay rows- 4x8
2) Hips to bar- 10x1
https://youtu.be/4PYtRwMMNps
3) Strict pull ups to lower sternum- 5x5
7 minute burpee test
Or
Max Calories on bike in 10 minutes.
Get dark people.
1. Dumbbell Bench Press- 4x10.
2. Push Press- 4x10
Met Con Not For Time. Work for movement.
Buy In 100 Double Unders
4 Rounds
10 Dips
10 Power Snatch (115,80)
10 Lunges (115,80)
12 minute cap
“Century Club”
Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row
25 Minute Time Cap
Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories. The weight on the barbell should be a load that athletes could move for 20+ repetitions when fresh. Athletes will choose the same weight for both the power snatch and thrusters, but having multiple barbells for athletes using different weights than others on their team is recommended to allow everyone to get the correct stimulus. If short on equipment, stagger teams by 5-6 minutes on rowers.
Start with light muscle cleans into light power cleans and power jerks. Focus on bracing, timing, speed and foot work.
1.) Power Cleans- 4x3. heavy but perfect.
2.) Jerks off rack. Build up to a heavy double. Start light and get confident with timing, foot work and drop under bar.
3.) Clean Pulls- 4x3@110% 1rm.
1) Legless Rope Climb w/feet on floor( Can attempt without feet if able to do 10 strict pull ups without assistance)- 4 attempts near failure.
2) Supinated dumbbell curls, 4 X 12
3a) Ring Push Ups, 4 X 8
3b) Aussie Row to sternum- 4x8
4) Negative Dips to toenail transition- 10,8,6,6
