Aether Lifestyle
Fitness, Nutrition and Lifestyle
Saturday
1) Partner Wod 20 minute AMRAP
100 Front Rack Walking Lunges bar
50 Push Ups
50 Jumping Pull Ups 6 inches below bar
Oly
1) Build up to a heavy Full Power + 1 low hang power clean + 1 Push Jerk for the day. Droplets at -10 and -15%.
2) Clean Pulls- 4x2@105%
3) Split Jerk- Build up to a heavy single for the day around 90%.
Strength
1) Overhead Squat- Build to a Heavy Triple.
“TKO”
For Time:
50/35 Row or Bike
27 Chest to Bar Pull-Ups
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)
3) After Party-
6x10 Lateral Raises
6x10 Skull Crushers
1. Cartwheels- Try and go down and back 4 times. Try slow cart wheels. Fast cart wheels. Cart wheels with pauses. Bent knee cart wheels. If you can't cart wheel you can bear crawl.
Partner Wod
10 Rounds. Slow down a bit today. Focus on Row technique, breathing, running stride.
200 M Row
200 M Run
Down and Back Farmer Carry. Single Arm. 70,55
1. Hang Squat Clean
Build to Heavy Single
2. Conditioning
AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
1. Gymnastic Conditioning
AMRAP 7:
3 Bar Muscle-Ups
5 Strict Handstand Push-ups
2. Conditioning
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
1. Back Squat
10 Reps @ 72%
8 Reps @ 74%
6 Reps @ 76%
4 Reps @ 78%
Rest 2:00 between sets.
4. ”Spin Doctor”
AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)
Partner WOD 7 Rounds
20 Over Head Squats 95,65
30,21 Calories on Bike or rower (each
20 Ground To Over Head 95,65
20 Box Jumps
Oly
1) build up to a 3rm snatch. Drop sets at - 10 + - 15%
2) Snatch Pulls. 4x2@105%.
3) Snatch balance. 4x5.
5k run or row or bike (7500m) 30 minute cap.
Show up its good for you... don't be lame and miss out if this is a tough one for you mentally.
1) Low Bar Back Squat- 4x10
2) Front Squat- 4x6
Met Con- 4 Rounds
10 meter handstand walk
20 Walking Lunges (95,65)
10 Burpees
5 Hang full snatch (95,65)
Oly
1) 2 Muscle Cleans + 2 Power Jerks- Build up to a max for the day and then do dropsets at -10 and -15%.
2) Clean Pulls-4x3@105% 1rm of clean. Pull just above belly button. Elbows up and out.
3) Jerks w/Pause in dip- 7x1@80% of 1rm jerk. Heavy enough to bring errors out but hopefully not too heavy to fix them today.
EMOM 9
10 RDls
8-12 HSPUS
* it's up to athlete to choose weight sets should be done Unbroken.
