Week of 1.2.23

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Monday

4 Rounds @ Warm-Up Pace
-80 Single Unders
-12 Goblet Squats; 6 Narrow, 6 Wide 35/26lb
-20s Elevated Cat Pose
-12 Ring Row @ Controlled Tempo

+

2 Rounds of… LCA Clean & Jerk Warm-Up
*additional mobility or prep work b/w rounds as needed

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A. Every 2:00 x 7 Sets:
-Deadlift + Hang Clean + Front Squat + Jerk
*start moderate, ending heavy

B. Back Squat (6 x 5)
*start @ 75% & build to RPE 9

C. E10M x 3 Sets:
For Time @ High Effort
-21 Shoulder-to-Overhead*
-15 Bar-Facing Burpee
-9 Shuttle Run (50ft = 1)
*perform @ 60% of Heaviest Complex from “A”

+

15:00 Easy Cyclical
*rotate machines as you see fit

Tuesday

Joint Rotations Warm-Up

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A1. Bench Press (5 x 8) RPE 8 all
A2. DB Prone Row (5 x 8) RPE 8 all

B. Every 8:00 x 5 Sets:
AMRAP 4:00
-19/15 Calorie Row
-12 DB Power Clean 50/35’s
-9 GHD Sit-Up

C. Deficit RDL (5 x 8) 4s lower
*RPE 6, double overhand, no hookgrip

D. Banded Shoulder Health Routine

E. Accumulate; as you see fit
-30 Pausing Cossack Squats
-40 Good Morning; empty bar
-50 Back-to-Wall Tib Raise
-60 Banded Lat Row – 4s return
-70 Calf Raises; Off Plate

Wednesday

A. Snatch Warm-Up 2.0

B. Every 1:30 x 8 Sets:
-Power Snatch + 2 Overhead Squat
*start moderate, ending heavy

C. 3 Sets:
-5 Deadlift @ 80%
-10 BBJO; AFAP 24/20″
*rest until 9/10 recovery b/w sets

D. Every 3:00 x 6-8 Sets:
-4 Bar Muscle-Up
-8 sHSPU
-16 Wall Ball 30/20lb, 10/9ft

E. AMRAP 10:00 @ 75% Effort
-8 Pistols
-25ft Handstand Walk
-2 Rope Climb

F. Hip Flexor Mobility Checklist

Thursday

(recovery)

A. [20:00 Clock] 60% Effort
-10/8 Calorie Bike; choice
-12 DB Skull Crushers; moderate
-8 Tuck Crunches
-15 Banded Face Pulls

B. [20:00 Clock] 60% Effort
-10/8 Calorie Row or Ski
-16 Freestanding DB Bent Row (8L+8R) moderate
-16 DB Suitcase Deadlift (8L+8R) moderate
-12 Breath High Plank Hold
-12 Tabletop Glute Bridge

C. [20:00 Clock]
-5 HFT / leg
-1 TGU / arm; moderate
-20s Rear Plank Hold
-5 Strict Toes-to-Bar
-20s Tucked Front Lever Hold

Friday

2 Rounds @ Easy Pace
-250m Row
-50 Single Unders
…
2 Rounds @ Moderate Pace
-250m Row
-25 Double Under

+

Every 2:00 x 5 Sets:
-3 Depth Jump; from 24/20″ Box
-6 Ice Skater Jumps @ ME
-9 Triple Unders*
*or 30s of Attempts

+

A. Front Rack Mobility Checklist

B. Every 3:00 x 5 Sets: 6-8 Front Squat

C. For Time (15min Cap)
-15 Front Squat 95/65lb
-20 Toes-to-Bar
-15 Thrusters 95/65lb
(Rest 3:00)
-13 Front Squats 115/85lb
-20 Toes-to-Bar
-13 Thrusters 115/85lb
(Rest 3:00)
-11 Front Squats 135/95lb
-20 Toes-to-Bar
-11 Thrusters 135/95lb

D. [15:00 External Clock]
AirBike @ Recovery Pace
-E90s (+0:00): 14s Sprint @ ME

E1. DB Lateral Raises (4 x 10)
E2. DB Pec Fly (4 x 10)
E3. Pallof Press (4 x 10ea)

Saturday

A. ZOAR Snatch Warm-Up

B. EMOM 18
1) 60 Double Unders (:45 Cap)
2) 1.1.1 Snatch*
3) Rest
*start at 70% and build each set

C. [15:00 Clock] Find Max Complex
-Snatch Balance + Pause OHS + OHS

D. TnG Push Press (6 x 6) RPE 6-7

E1. Elevated Cat Pose; Fingers Interlocked – End Range Isometrics (3 x 10s.10s.10s / way)
E2. DB Squat Snatch (3 x 8) light to moderate

F1. Chest-to-Bar (3 x 3-6)
F2. Box Jump Over (3 x 4) 24/20″
F3. GHD Sit-Ups (3 x 6)

G. Rehearsal – Complete @ Wko Pace
-5-10 Reps of Each Mvmt

“Fitty”

For Time
-50 Chest-to-Bar
-50 DB Squat Snatch 50/35lb
-50 GHD Sit-Ups
-50 Box Jump Overs 24/20″

record your score

+
[Extra Credit]
15 Rounds @ 60-70% Effort
-3 Wall Walks
-6/4 Strict Ring Dips
-14/12 Calorie Row

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.