Aether Lifestyle
Fitness, Nutrition and Lifestyle
1) Rope Climbs- Spend 15 minutes playing with technique and foot positioning drills. If you already have them down feel free to try legless.
“River of Pain”
Partner Wod
Collect as many calories as you can in 20 minutes on the rower.
You must switch off every minute so kind of like an every minute on the minute.
Strengthening Positions: OHS- collect 3 minutes in bottom position. Keep it light.
1) Conventional Dead Lift with 1 second pause at knee- 4x6. Focus on keeping back flexed and stomach on as you pause. Be aware building up of any deviation and attack it.
"Beach Bum”
20 minute time cap.
10 Rounds
2 Muscle Ups
5 Hang Cleans to Over Head (135,95)
10 Single Leg Push Ups. Only one foot can be touching ground at a time.
Accessory: 4x10 Med Ball Hamstring Curls.
*Wear long socks tomorrow we will be playing with rope climbs!!!
1)Front Squat- Build up to a heavy set of 8.
2a) Ring Planks- 2x ME( Not really max effort but close)
2b) L- Sit On Rings- 2xME (Same)
EMOTM 14
Evens- 12 Candle Sticks or just lay down and get back up.
Odds- 50 Double Unders
1) Bench Press- 5x6 Tempo 2,1,x,1
“Leather Face”
Buy In 20 Back Squats @50% 1 rm
21-15-9
Deficit Hand Stand Push Ups
Toes 2 Bar
Cash Out: 20 Back Squats @50% 1rm
1) Back Squat- 4x8
2) RDLs- 4x8
"Heavy Gunner"
For Time
3 Full Cleans@60%
20 Pull ups
20 HSPUs
3 Full Cleans@60%
20 Pull Ups
20 HSPUs
3 Full Cleans@60%
20 Pull Ups
20 HSPUs
17 min cap
1) Build to a heavy double Power Snatch. Dropsets 2x2@85% of todays max.
2) Snatch Pulls from blocks- 3x5@80% to days max. Use plates for blocks.
3) Over Head Squat- 3x5@75% todays max.
4) Deficit Box Jump- 6x1. Build to a near max.
Spooky Strength
1) Front Squat- 3x3 at moderate to heavy load. Around 70-75% 1rm. Tempo 3,3,3,0.
2) BB Glute Bridge- 3x10
"Left for dead"
21 minute AMRAP
Buy In 20 Pull ups
5 Power Snatch 135,95
10 Push Ups
15 Air Squats
20 KB Swings 50,35
1) Build up to a heavy Double Power Clean. Dropsets 2x2@85%.
2) DB Incline rows- 4x10
EMOTM 16
1) :30 GHD Plank
2) 12 Burpees
3) 13 Ring Rows
4) 15,10 Cal Row
1) Back Squat- 4x10
2) Walking Lunges- 4x20
4 minute Amrap
8 Hang Cleans
8 Front Squat
8 Push Press
Rest 4 minutes
4 Minute Amrap
8 Thrusters 115,80
10 Toes 2 Bar
30 Double Unders
Rest 4 minutes
10 Hand Stand Push Ups
15 Ab Mat Sit Ups
10 Squat Jumps
STRENGTH
Deadlift- 2x10 Build up to a new 10 rep max!
Bulgarian Split Squat- 3x10 each leg. Heavier than last week.
PARTNER WOD
Split the work how you like
20 minute Amrap
20 RDLS
20 Thrusters
20 Bar facing burpees
200 m run
PUMP PARTY
Lateral Rasies- 5x12
