Aether Lifestyle
Fitness, Nutrition and Lifestyle
Strength
Snatch Primer
On the Minute x 5 Sets (50-55-60-60-60%):
Halting Power Snatch
3 Halts (Just off Floor, Knee Level, Pockets)
Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)
"Double Date"
AMRAP 15:
15 Hang Power Snatches Rx+ (95,65) Rx (65,45)
60 Double Unders
15 Overhead Squats Rx+ (95,65) Rx (65,45)
30/21 Calorie Row
Shield:
3 Rounds
30 GHD Sit Ups
20 Side Lungs
Strength
1) Back Squat- 8x3@85%
Motor
21-15-9
Front Squats Rx+ 185,135 Rx 135,95 Fit 95,65
Kb Swings
Rest :60
21-15-9
Wall Balls
Burpees
Strength
Build up to a 1 rm Clean
Off season Fran
Thrusters Rx+135,95 Rx 95,65 Fit 65,45
Strict Pull Ups
Rest 5 minutes
3 Rounds for time
15 Deficit push ups
15 Hang cleans Rx+ 155,105 Rx 135,95 Fit 95,65
50 Double Unders
Skill
Muscle up practice. Hollow body hollow arch, pulls and turnovers. Practice it all for 10 minutes. If you have muscle ups then try and spot something you can make better and go for a max unbroken set.
Strength
Supported dumbbell row- 4x8
Partner WOD
20 minute Amrap
One arm down one arm up kb carry 45,35. Can substitute dumbbells.
50 Dumbbell snatches
50 Box step overs holding one KB 45,35
100 Ab mat sit ups
Strength
Build up to a 2 RM Snatch. Dropsets 2x2@-10%, 2x2@-15%.
PVC Pipe Jumps x 5. Build up to a 5 hop max.
4 Rounds for time( 10 minute cap)
5 Power Snatch Rx+155,105 Rx 135,95 Fit 95,65
15 Handstand push ups
Rest 2 minutes
3 rounds for time(8 Minute cap)
20 Burpee Box Jumps
10 Dead Lifts Rx+ 275,185 Rx 225,155 Fit 155,105
Strength
Back Squat- 8x3 with a 1 second pause in the bottom @77% 1rm.
Motor
3 rounds for time
30 Wall Balls
20 Toes 2 Bar
Cash Out: 100 Double Unders
Shield: 4x10 Sots Press
After Burner: 10-1 Ladder Russian Swings and Ab Mat sit ups
Station 1
Rower Sprints- 1 minute on and 1 minute off for 10 minutes. Score is total calories.
Station 2
Bike Sprints- 1 minute on and 1 minute off minutes. Score is total calories.
Station 3
Burpees- Do lots of them in 9 minutes.
Rest 5 minutes in between stations
Strength
Build up to a 5rm Thruster. Nothing too crazy. Like 90% Effort.
Build up to a 3rm Deadlift. If your not feeling it build up to a 5 rm barbell bridge.
Motor
4 Minute Amrap
10 Power clean and push press Rx+ 115,80 Rx 95,65 Fit 65,45
10 Chest 2 bar pull ups
Rest 2 minutes
4 Minute Amrap
10 Power clean and push jerk Rx+ 135,95 Rx 115, 80 Fit 95,65
10 Chest 2 bar pull ups
Rest 2 minutes
4 Minute Amrap
10 Clean and Jerk(Any Style) Rx+ 155,105, Rx 135,95 Fit 115,80
10 Chest 2 bar pull ups
Strength
Front Squat- 8x3@82%. Rest 3 minutes between sets.
Partner Wod
4 Minute Amrap
20 Bench Press Rx+ 155,105 Rx 115,80 Fit 80,50
20 Step Ups 24,20 Rx+ 115,80 Rx 95,65 Fit 65,45
Rest 2 Minutes
4 Minutes Amrap
20 Power Cleans
20 Dips
Rest 2 Minutes
4 Minute Amrap
Max calories on bike or rower
Strength
Deadlift- Speed sets with band: 8x3@50-55% of 1rm
Motor
10-1 Ladder
Hi Hang Power Snatch Rx+ (135,95) Rx (95,65) Fit (65,45)
Load hamstrings on each rep
Chest 2 bar pull ups
