Aether Lifestyle
Fitness, Nutrition and Lifestyle
Skill Conditioning
Every 2:00 x 6 Rounds:
200 Meter Run
Max Kipping Handstand Push-ups Until the 1:20 Mark
Body Armor
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)
) Front Squat- Build to a moderately heavy single. The goal is heavy stimulus. Resist the urge to try and PR.
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
”Glen”
For Time:
60 Clean and Jerks (185,135) (135/95)
1 Mile Run
40 Clean and Jerks
1 Mile Run
300 Burpees
*Team Runs at same time and must take with them 1 KB 70,55 Rx / 1 Sand Bag 70,55 Rx / or 1 med Ball 20,14
** 1 person works at a time. Partners must rest in a plank or Air Squat.
1) Snatch Waves – 2@65%, 2@70%, 1@75% for 3 waves.
2) Clean & jerk Waves – 2@65%, 2@70%, 1@75% for 3 waves.
4 Rounds for time
12 Alternating hang below knee dumbbell snatch 50,35
12 Box Jumps
12 Dips
1) Back squat – 2x2@90%
2) Power jerk – 2x3@80%
2 Rounds Not For Time
4 Weighted Pull ups.
Rest :60
Max GHD Sit Ups or weighted sit ups. Don’t fail, focus on form, but still go hard.
Rest :60
Immediately followed by
21-15-9
Efficiency Pull Ups
Strict Burpees
Skill: Kipping or Butterfly movements
Collect 3 sets of unbroken pull ups to about 70% Max. Minimum of 10 so modify if needed. Don’t go all out.
“Get a Grip”
5 Rounds
Single arm farmer carry down and back 70,55
2 Rope Climbs
30 Ab Mat Sit Ups
After Party: 4x:30 Weighted Planks
1) Back squat – 2x2@90%
2) Snatch pull – 2x2@90% (of snatch)
4 Rounds (3 rounds for challengers.)
30 Air squats
50 Double Unders
5 Push Jerk@65% 1rm. push press for challengers
Cash Out: 20 Lateral Burpees
1) Overhead squat - max for day; 2@80% Or Back Squat 5x3@85%
2) Snatch – 5x2@70%
21-15-9
Dumbbell Hang Snatch 50, 35
Wall Ball
Burpee
Rest 2 minutes
Max Unbroken HSPUs. Try and modify to get at least 15-20
Rest 2 minutes
Max Unbroken HSPUs. Try and modify to hit at least 10-15.
Skill
Box Jump. In 10 minutes build up to a max for the day. Dont fall.
"Team Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.
1) Front squat – 3x5@80%
2) Strict press- 3x5@80% or Jerk Max for the day. 3x1@90%
4 Minute Amrap
10 Pull Ups. Jumping for challengers.
10 Thrusters 95,65
Rest 3 minutes
4 Minute Amrap
30,21 Calorie row, bike
10 Ring Dips or bench dips for challengers
Rest 3 minutes
800 m run.
