Aether Lifestyle
Fitness, Nutrition and Lifestyle
STRENGTH
1 Hang Power Snatch + 1 Hang Snatch Pull 6x3@65% of 1rm. Every 2 minutes. Don’t let go of the bar for all 6 consecutive movements.
WOD
“Light as a feather”
150 Double Unders
50 Burpees to Plate
50 Candle Sticks
50 Alt Dumbbell Snatch. Try and pick a weight that allows you to go unbroken.
50 Hollow rocks
50 Superman
50 Ab Mat Sit Ups
Strength
1) Back Squat- 7x3@85%
Met Con
"Burn the boats"
Every 3 minutes for 7 Rounds
250 m Row
10 Pull Ups
20 Walking Lunges 50,35
Strength
Build up to 110% of max clean doing ONLY Pulls. Drop back down to 50% and build up to a 1rm Clean for the day.
Clean Pulls- 4x2@110% of todays max.
Partner Wod
Complete as many rounds as possible in 15 minutes of:
7 squat snatches (165,110)
14 strict ring dips
Rest 5 minutes
Max Toes 2 bar in 4 Minutes.
Skill
Take 10 minutes and 7-10 attempts at building a very big and explosive gymnastic kip. 3-4 Hollow body/Hollow arch is one attempt.
Met Con and Recovery
1 min max calories on Assault Bike.
50 Turkish Get Ups
1 min max calories on Assault Bike
50 KB Wind Mills
1 min max calories on Assault Bike
50 Kettle Bell Around the World
1 min max calories on Assault Bike.
Score is total calories.
Strength
Deadlift- Build up to a 5 rm deficit deadlift from 45 lb plate if you are 5’8” or taller. For 5’7” and shorter you will pull from a 35 lb plate. If you already struggle with mobility and maintaining a neutral spine at set up just pull from the floor.
RDLs to above knee- 4x10
Volume
“Build your Goals”
1-10 Ascending Ladder
-Barbell Bridge off Bench- Rx+(225,185) Rx(185,135) Fit(135,95)
-BW Squat Jumps… jump high.
Cash Out: Max DIstance KB Farmer Carry. Rx+(70,55) Rx(55,35) Fit(35,25)
Strength
3 Push Press + 3 Push Jerk. Build to a heavy max for the day.
4 Sets of max effort handstand push ups. 2 min rest between sets.
Volume and Breathing
“Big Easy”
7 Rounds
6 Dumbbell Hang Cleans Rx+(70,45) Rx(50,35) Fit(30,20)
6 Dumbbell Push Press
9 Pull Ups
Rest 60 seconds between rounds.
Strength in Positions
3 attempts at the slowest OHS you can possibly do.
Met Con
“Sick Jokes”
7 Min Burpee Test
Rest 5 minutes
2000 m row
Strength
1. Back squat- Build up to a 3rm with a 1 sec pause in bottom.
2. Goblet squat- 4x12.. Focus on keeping an upright chest.
Volume
“Under Influenced”
0- Explosive single leg step ups X 10
1- Russian KB swings X 10
2- Ab mat sit ups X 20
3- Single leg, single unders X 30
1) 1 Power Sntach + 1 Full Snatch- Build to a max for the day in 20 minutes.
2) Back Squat- 5@70%, 5@73%, 5@75%, 5@77%, 5@78%.
"Megatron" teams of 3
2 Rounds (30 Minute Time Cap)
200 Meter Run (Each)
100 Power Snatches (75/55)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)
1) Build up to a 2 rep Power Clean and Jerk.
2) Clean Pulls- 4x3@110% to days max
"Magneto" Hold back today. Perform at 85% effort. We will be building to maxes on Saturday morning.
5 rounds
5 Parallel Jump Squats 95,65
7 Chest To Bars
5 Strict Deficit HSPUs or DB Push Press
Rest 5 minutes
4 Rounds
10 Russian Swings 70,55 * focus on back tight, hip driven.
10 Ring Dips
20 Plate OH Walking Lunge 45,35
Advanced Accessory: 4x80%ME Bar Muscle Ups.
Pump Party: 4x12 Single Arm Curl to Press
