Aether Lifestyle
Fitness, Nutrition and Lifestyle
Zombie Appocalypse”
3 x 200 Meters with (2) Kettlebells’s or Dumbbells’s:
1st 50 Meters – Left Arm Overhead, Right Arm Hang
2nd 50 Meters – Right Arm Overhead, Left Arm Hang
3rd 50 Meters – Both Front Rack
4th 50 Meters – Both Overhead
*Athlete’s choice on loading. Rest as needed between sets, with the intention
on each set being unbroken. Feel free to build between sets.
2) Midline Accessory
Tabata Hollow Rocks
8 Rounds of :20 On, :10 Off
1) Snatch Balance
Build to a moderate 1-Rep. Keep it clean and focus on catch and stability.
2) Snatch Pull + Hang Squat Snatch
Build to 70-75%. If you feel good here then stay. If you feel like opening it up then continue to build to a heavy single full snatch for the day.
“Slice and Dice”
15 Power Snatches (95/65)
15 Barbell-Facing Burpees
15 Overhead Squats (95/65)
15 Barbell-Facing Burpees
15 Squat Snatches (95/65)
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed
1a) Tempo Back Squats- 1x3@60%, 1x3@65%, 1x3@70%, 2x3@75% (3,3,3,3)
1b) L Sits with paralettes- In 4-5 attempts collect as much time as you can. Ideally over :45 seconds combined or a modification will be needed.
“Double Decker”
21-15-9
Deadlift 315,205
Ring Dips
Rest 5 minutes
21-15-9
HSPU
Box Jumps 24,20
“Big Bang”
For Time:
50 Power Cleans (185/135)
Rest 10 minutes
27-21-15-9:
*Bench Press (135/95) if you cant bench press BW for 5 then just do push ups.
*Chest to Bar Pull-Ups first set... rest can be chin over bar.
Wall balls 20,14 guys 12 foot women 11.
Skill/strength
1a) Three sets near max ring dips. Dont fail.
1b) Warm up double unders with 3 long sets.
Annie
50-40-30-20-10
Double Unders
Ab mat sit ups
Rest 5 minutes
Teams of 2
Max meters in 20 minutes. One person works at a time and you will switch every 60 seconds. 10 sets per person.
Skill- choose from the following
a. 4 sets of bar muscle ups. Don’t go all out but close.
b. 4 sets of 2-3 hip to bar drill.
c. Strict chest to bar and kipping practice
Followed by
“Mad Max”
21-15-9:
Front Squat @55% 1rm
Romanian Dead Lift same as above weight
400 Meter Run
Rest 1 minute
After Party-
Band Pull Aparts 4x15
Side plank 4x :30
1) No contact or Muscle snatch with contact depending bnb on what you need- 3x3@35%. Use this to prime your movement for todays wod.
Followed by…
“Red Hot”
6 Rounds
5 Power snatch 115,80
8 Overhead Squats 115,80
10 Burpee Box Jump Overs
10 Hand stand push ups
1) Build up to a 1rm Clean.
2) Build up to a 1rm Back Squat.
1- 10 Toes 2 bar
2- 15 Russian Swings 70,55
3- :30 Plank
4- 5 Jump Squats 45,35
Gym flooded last night after the rain... the guess is the hail a few weeks ago damaged the roof causing the leaks that allowed all the water to come through. You are welcome to come do a dumbbell workout by the garage gym doors and outside while we get the leaks/water damage figured out.
1) Dumbbell Row- 4x12
2) Dumbbell Bench- 4x12
Wod
400 m run
30 Dumbbell Snatch 50,35
15 Dumbbell Thruster 50,35
For Time:
50 Pull-Ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-Ups
Not For Time:
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks
Snatch - Max
Clean & jerk - Max
Push Press - Max
Back squat - Max
Notes: Give yourself 10-15 minutes of rest between exercises, but stay warm. Choose either to test your max on push press or press. So prepare for a 90 minute class.
