Aether Lifestyle
Fitness, Nutrition and Lifestyle
1) Skill- Take 7 or 8 attempts at a very big hollow body/hollow arch on the bar. Each attempt should only be 3 of each.
Strength
1) Emotm 5
5 Dumbbell Rows each arm. Heavy as possible.
Motor
10-1 Ladder
CTB Pull ups
Push Jerk RX+ 50% 1rm, RX 135,95 FIT 95,65
1) Back Squat- 7x3. Every 4 minutes. Build up to a heavy triple.
"League of Legends"
4 Rounds
5 Power Cleans@60% 1rm.
25 Wall Balls 20,14
21,15 Assault Bike
Rest :90 between rounds.
Strength
1) Bench Press- 7x3@85%
2) Strict dips- 3x10
Motor
"The Leftovers"
50 Burpees
50 Double Unders
50 Push Ups
50 Double Unders
50 Pull ups
50 Double Unders
50 KB Swings 55,35
50 Double Unders
50 Walking Lunges
50 Double Unders
Shield:
2x10 Front Raise
2x10 Lateral Raise
2x10 Rear Delt Fly
Strength
1. Front Squat- 5x3@85%
Motor and Skill
EMOTM 15
-10 Med Ball Jump Squats
- 20 Single Arm alternating KB swings 55,35
- 10 Muscle Clean 135,95
Shield: Barbell Glute Bridge- 6x8
Power
1. 12 minutes to find a 3 position full Clean.
Strength
1. Back Squat- 7x3@85%
Motor
EMOTM 10
Evens: 20 Walking Lunges
Odds: 12 Burpee over Bar
Shield: Tempo OHS: 4x5 (3,3,3,3)
Strength
1.) Bench Press- 7x3@85%
Met Con
“Jungle Fever”
4 minute Amrap
15 Push Ups
15 KB Swings
15 Ab Mat Sit Ups
Rest 4 minutes
4 minute Amrap
15 Push Press 135,95
15 Deadlift 135,95
15 Toes 2 Bar
Rest 4 minutes
Max cal Row in 4 minutes.
STRENGTH
Build up to a 1 rm Clean for the day.
Front Squat- 7x3@85%
WOD
“Christmas Spirit”
Partner Wod. Partition how you like.
4 Rounds
400 M run together
20 Hang Cleans 135,95
100 Double Unders
40 Wall Balls
100 Double Unders
Rest 2 minutes between rounds
STRENGTH
Bench Press- 7x3@85%
Explosive push ups to plates- 7x3
WOD
“Smash”
10-1 Ladder
Push Press 155,105
Toes 2 Bar
SKILL WORK
Kettle bell snatch. Collect 40-50 total reps at a light to moderate load.
Kettlebell Windmill- Collect 40-50 reps total at a light to moderate load.
WOD
“Movement Matters”
4 Rounds for time
10 Snatch Grip Side Lunge 65,45
20 American KB Swings
Collect 10 Seconds with bar against chest
STRENGTH
1a) Deadlift- 7x3@85%
1b) Single Arm DB Push Press- 6x5 moderate to heavy load. Same load across sets.
WOD
EMOTM 18
MIn 1: 8 RDLS at about 50% 1rm.
MIn 2: 8 Windshield wipers
MIn 3: 8 Max Distance Broad Jumps
Pump Party: 6x Max Effort Handstand Push Ups
