Week of 1.23.23

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday

[20:00 Clock]
-60s Choice Erg; Nasal Breathing
-15s Soles-to-Wall Handstand Hold
-8 Boot Strappers
-10 Alternating Scorpions
-15s Wall-Facing Handstand Hold
-10 Banded Strict Press
-3 Muscle Clean + 3 Front Squat + 3 sPress

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

B. Back Squat: Build to Heavy Pause Single
Then (4 x AMRAP-1) 90% of 1RM

C. 4 Sets: (rest 1:1 b/w)
-70 Double Unders
-7 Thrusters 135/95lb
-70 Double Unders

D. 15:00 AirBike @ Easy Pace
-Every 90s: 1 Legless Rope Climb
*modify height of rope to make this repeatable

E. Shoulder Mobility Checklist

Tuesday

Joint Rotations Warm-Up

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

B. 5 Sets:
-8 KB Hang Clean & Jerk 53/35’s
-2 x 25ft Handstand Walk
*rest to good recovery b/w

C. Every 4:00 x 9 Sets:
-20/16 Calorie Row
-7 DB Shoulder-to-Overhead 70/50’s
-Max DB Deadlift, Until 2:00 Mark

D. Accumulate; as you see fit
-1:30 Dead Hang
-1:30 Tabletop Glute Bridge Hold
-1:30 Sorenson Hold; Hugging Medball
-10 TGU / arm; moderate

Wednesday

A. Snatch Warm-Up 2.0

B. Every 1:30 x 7 Sets:
-2 Overhead Squat

C. Snatch High Pull (6 x 2) 105%

D. 5 Sets: (rest 3:00 b/w)
-10 Deadlift 60%
-Rest 20s-
-10 Bar-Facing Burpees
-Rest 20s-
-5 Wall Walks

E. EMOM 30
1) 25s Max GHD Sit-Ups
2) 20s Max Rope Climbs
3) 20s Max KB Sumo Deadlift High Pull 70/53lb
4) 15s Max Ring Muscle-Up
5) 15s Max KB Front Squat 70/53lb
6) 15s Max Pistols

F. Hip Flexor Mobility Checklist

Thursday

A. AMRAP 20:00 @ 75% Effort
-10…12…14…. Calorie Ski or Row
*walk 2 x 50ft as rest b/w

B. [20:00 Clock]
-10 Glute Bridge; Shoulders on Bench
-20 Seated Banded Hamstring Curls
-15 Banded Face Pulls
-5 Half-Kneeling Bottoms-Up KB Press / arm
-15s Side Plank Hold / side

C. [15:00 Clock]
-30s Saddle Pose
-30s Lizard Stretch / side
-30s Overhead Opener
-30s Seated Biceps Stretch
-30s Supine Hamstring Stretch / side
-30s 2-Way Neck Stretch (split)

View Demos

Friday

10:00 Clock @ Ramping Pace
-20 Calorie AirBike
-10 No-Jump Burpees

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Every 20s for 7:00:
-1 Depth Jump + 1 Broad Jump @ Max Effort
*start of 24/20″ box

+

A. Front Rack Mobility Checklist

B. Every 3:00 x 6-8 Sets: 3-4 Front Squat
*all tough sets (~RPE 8-8..5)

C. TnG Power Snatch (8 x 4)
*start @ 50% and build to a tough sets

D. Open Workout 19.4
For Time [12:00 Cap]
3 Rounds
-10 Snatches 95/65lbs
-12 Bar-Facing Burpees
[Rest 3:00]
3 Rounds
-10 Bar Muscle-Ups
-12 Bar-Facing Burpees

E. 5 Continuous Rounds
-1:30 AirBike @ Easy Pace
-1:00 AirBike @ Moderate Pace
-0:30 AirBike @ Strong Pace

F1. Banded Pec Fly (4 x 12)
F2. Banded Reverse Fly (4 x 12)

Saturday

[12:00 Clock @ Warm-Up Pace]
-60s Row
-30s Elevated Cat Pose
-60s AirBike
-30s Supine Hamstring Stretch (split)

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x3: 5 RDL + 5 Bent Row + 5 Pause FS + 5 sPress
*perform with empty bar
*rest as needed b/w complexes

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[KB Skill]
E90s x 5 Rounds
1) 8 KB Snatch 70/53lb (4+4)
2) 8 KB Clean & Jerk 70/53lb (4+4)
…
E90s x 5 Rounds
1) 6 Double KB Clean & Jerk 53/35’s
2) 6 Double KB Snatch 53/35’s

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[Name Game Prep]
A1. Hang Power Clean (6 x 4)
*start with empty bar and build to workout weight
A2. Strict HSPU (6 x 2-5)
*full rest b/w sets

B1. 4 Deadlift + 3 Front Squat (3 Sets) Wko Wt
B2. kHSPU (3 x 3-6)

C. Prep HSW; As Proficiency Dictates

D. Rehearsal – Complete @ Wko Pace
-2:00 Ramping Erg – Choice
-4,4,3,3,2,2 respectively

“Dipsy Do”

For Time (15min Cap)
-40 Deadlifts 155/105lb
-40 Handstand Push-Ups
-30 Hang Power Cleans 155/105lb
-30 Strict Handstand Push-Ups
-20 Front Squats 155/105lb
-200′ Handstand Walk

record your score here

[Extra Credit]
8 Sets: (rest 90s b/w)
-6 Box Jump 30/24″
-6 x 25ft Farmer’s Carry 70/53’s
-1 LLRC 15ft

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5-10min Cyclical Flush
5-10min Choice Mobility

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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