Aether Lifestyle
Fitness, Nutrition and Lifestyle
1) Snatch Complex
5 Sets (Building to a Moderate):
1 Snatch Pull
1 High Hang Squat Snatch
1 Hang Squat Snatch
1 Low Hang Squat Snatch
2) Peppermint Bark
EMOTM 15
Tempo Ring Rows x 8 (3,1,X,1)
Tempo BB Glute Bridge x 8 (3,1,X,1)
DB Alternating Snatch x 16
After Party: 5x1 minute holds in OHS.
1) Bench Press- 5x5 @70-75%
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
*67% of front squat for both lifts.
"Rapid Fire"
3 Rounds
500 meter row
50 Ab Mat sit ups
20 Burpees.
Go in heats every 2 minutes and/or sub .8 on assault bike.
1) Find a 1 rm seated box Jump in 6 attempts.
"Titan"
Launch in 3 minute heats. Each Station is 3 minutes
Station 1: Assault Bike. Max Calories.
Station 2: Max Deadlifts at 1.5 Body Weight. Use great form.
Station 3: Efficiency Pull ups
Station 4: Toes 2 Bar
Station 5: Max Deadlifts at 1.5 BW.
score is total reps.
Pump Party:
4x10 DB single arm row.
4x:30 Weighted plank
PARTNER WOD
12 Minutes to build to a 2 Rep Max Power Clean
25 Minute Amrap Partner Wod
20 Hang Cleans 135,95
20 Handstand Push Ups
400 M Weighted Run
STRENGTH
Power Snatch + 2 Hang Snatch- Build to a moderate max for the day.
WOD
“Super Slam”
5 minute AMRAP
5 Power Snatch 135,95
10 Front Squat 135,95
30,20 Calorie row
Rest 5 minutes
5 minute AMRAP
5 Power Snatch @75% BW
10 Front Squat 135,95 @75% BW
30,20 Calorie row
STRENGTH
Push Press- 6@65%, 6@70%, 5@75%, 4@78%.
Ring Push Ups- 4xME. Rest exactly 2 minutes after each set.
WOD
“Breaking Bad”
Buy In: 30 Push Ups
10-1 Ladder
Push Jerk 135,95
Russian Swings 70,55
Cash Out: 30 Push Ups
1) Back Squat- 6@65%, 6@70%, 5@75%, 4@78%.
WOD
“ Mad House”
Accumulate 150 Wall Balls. 15 Minute Cap
* Every Minute On The Minute complete 5 Burpees
ACCESSORY
Amrap 5. Front Rack Walking Lunges @25% Body Weight.
SKILL
Spend 15 minutes on Kip, Kip to hip, Kip-hip- Pull, Muscle up. No more than 15 attempts.
WOD
“Triple Double”
AMRAP 6:
Buy-In: 100 Double Unders
Immediately Into…
2 Muscle ups Bar or Ring
12 Hang Power Snatches (75/55)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 6:
Buy-In: 100 Double Unders
Immediately Into…
2 Muscle Ups
8 Power Snatches (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 6:
Buy-In: 100 Double Unders
Immediately Into…
2 Muscle Ups
4 Power Snatches (115/80)
4 Burpee Box Jump Overs (24/20)
STRENGTH
Power Clean + Jerk- Build up to a max for the day.
Clean Pulls- 3x3@110% of todays max.
WOD
“Godlike”
4 Rounds 15 Minute Cap
8 Deadlift 315,205
20 Push Ups
15 Toes 2 bar
1. 2 Full Cleans + 1 Jerk- Build to a heavy complex. Dropsets 2x2@-15%
2. Clean Pulls- 4x2@90%1rm… focus on long pulls.
3. Back Squat- 10x3@65% 1rm. Rest 2 minutes between sets.
“Mixed Emotions”
Partner WOD
30-25-20-15
-Push Press 135,95 or something you can do 15+ unbroken.
-200 M Farmer Carry 70,55. You can leave kettle bells in front for easy pick up and equal distance.
