Week of 1.30.23

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Monday

[20:00 Clock]
-60s Choice Erg; Nasal Breathing
-8 Soles-to-Wall Shoulder Taps
-6 Kang Squat; empty bar
-5 Behind-the-Neck Strict Press; emtpy bar

+

A. Every 2:30 x 8 Sets:
-1 Clean & Jerk; building to 1RM
-50 Double Unders

B. Back Squat: Build to Heavy Single
Then (3 x AMRAP-1) 90% of that single

C. 2 Sets: (rest 8:00 b/w)
For Time
-12 Calorie Row
-12 Bar-Facing Burpees
-12 Power Clean 135/95lb
-Rest 1:00-
-12 Power Clean 135/95lb
-12 Bar-Facing Burpees
-12 Calorie Row

D. Strict Pull-Up (4 x AMRAP-1)
*full rest b/w sets

E. Shoulder Mobility Checklist

Tuesday

4 Rounds
-250m Row
-5 Prone Shoulder CARs / arm
-5 Up-Dog to Down-Dog

+

A1. Bench Press (10 x 2) Build to tough double
A2. DB Prone Row (10 x 4) RPE 8 all

B. Every 3:00 x 4 Sets:
-8 Double KB Snatch 35/26’s
-Max Distance Handstand Walk, Until 1:00 Mark

C. Every 3:00 x 10 Sets:
-5 Deadlift 225/155lb
-10 Russian KB Swings 70/53lb
-Max Row Calories, Until 1:30 Mark
*pick weights that allow you to stay unbroken for all 10 sets

D. Accumulate; as you see fit
-50 Banded External Shoulder Rotations / arm
-2:00 FLR Hold on Low Rings
-10 TGU / arm; moderate
-100 Seated Banded Hamstring Curls
-100 Russian Twists; bodyweight

Wednesday

A. ZOAR Snatch Warm-Up

B. Snatch Intervals
Every 30s x 8 Sets: 1 Snatch; moderate
…
Every 60s x 6 Sets: 1 Snatch; moderately heavy
…
Every 90s x 4 Sets: 1 Snatch; heavy

C. Snatch Grip Deadlift (4 x 4) RPE 6 –> 9

D. EMOM 15
1) 30s Alt Pistols with 3s lower
2) 1-2 Legless Rope Climbs
3) 30s Max GHD Sit-Up

E. “Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up

F. 5-7min AirBike Flush

G. Hip Flexor Mobility Checklist

Thursday

(recovery)

A. AMRAP 10:00 @ 50% Effort
-10 Calorie Row
-4…6…8… Bodyweight Lunges

B. AMRAP 10:00 @ 50% Effort
-8 Barbell Glute Bridge; 135/95lb
-20 Seated Banded Hamstring Curls
-20 Banded Face Pulls
-5 KB Strict Press / arm; moderate

C. AMRAP 10:00 @ 50% Effort
-10 Calorie AirBike
-4…6…8… Alternating Step-Up

D. AMRAP 10:00 @ 50% Effort
-60s Sorenson Hold
-30s Side Plank Hold (split)
-15s Supinated Active Hang
-30 Single Unders

Friday

5:00 Ramping AirBike

+

EMOM 6-8
1) 8 Ice Skater Jumps; for distance
2) 8 Switch Lunge Jump; for height

+

A. Front Rack Mobility Checklist

B. Every 3:00 x 8 Sets: X Front Squat
-4-4-3-3-2-2-1-1 – building to 1RM

C. EMOM 10: 2 TnG Power Snatch
*start @ 50% and build to a tough set

D. Open Workout 19.1
AMRAP 15:00
-19 Wall Ball
-19 Calorie Row

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

F1. Incline DB Pec Fly (4 x 12)
F2. Rear Delt DB Fly (4 x 12)

Saturday

7:00 AirBike @ Easy Pace
-E90s (-0:00): 12s Sprint

+

A. Squat Sequence 2.0

B1. Choice Front Rack Prep (3 Sets / side)
B2. Strict Knees-to-Elbows; on bar (3 x 4-6)
B3. Sandbag Deadlift (3 x 4) 150/100lb
B4. Front Squat (3 x 5) 4s lower – empty bar

C. Clean: Build to 65% to start strength

D. Strength
E3M x 5 Sets: 3-Position Clean; build to heavy
*above the knee, below the knee, floor
…
E2M x 7 Sets: 5 Double KB Snatch; build to heavy
…
E3M x 5 Sets: 2 TGU / arm; build to heavy

+

3 Sets:
-1 Legless Rope Climb
-1-2 Sandbag Cleans

+

Rehearsal – Complete @ Wko Pace
-25/20 Cal AirBike
-3 SB Cleans @ Wko Wt
-1-2 LLRC 15ft

“Down & Dirty”

4 Rounds for Time (20min Cap)
-25/20 Calorie AirBike
-5 Sandbag Clean 150/100lb
-2 Legless Rope Climb 15ft

record your score here

[Extra Credit]

Accumulate as you see fit…
-2k Row
-100 Banded Hamstring Curls
-100 Banded Face Pulls
-100 Back-to-Wall Tib Raise
-30 Bodyweight Dips

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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