Week of 1.9.22

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Monday

4 Rounds @ Warm-Up Pace
-80 Single Unders
-8 Shrimp Squats
-8 Barbell Bent Over Row
-20s Elevated Cat Pose; Fingers Interlocked

+

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

+

A. Every 2:00 x 7 Sets:
-3 Power Clean + 2 Front Squat + 1 Jerk
*start moderate, end heavy

B. Back Squat (7 x 4)
*first two reps of each set with 4s lower
*start at 78% & build to RPE 8.5-9

C. E10M x 3 Sets:
For Time @ High Effort
-30 Deadlift 205/145lb
-20 Shuttle Run (50ft = 1)
-10 Calorie AirBike

+

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

Tuesday

Joint Rotations Warm-Up

+

A1. Bench Press (6 x 6-8) RPE 8 all
A2. DB Prone Row (6 x 6-8) RPE 8 all

B. Every 10:00 x 4 Sets:
[5:00 Clock]
500m Row
…
AMRAP; Remainder
-8 DB Snatch 50/35lb
-3 HSPU; 3.5/2″ Deficit
-8 DB Front Rack Lunge 50/35’s
-3 Strict HSPU

C. Deficit DB RDL (5 x 8) 4s lower
*RPE 6-7 all

D. Banded Shoulder Health Routine

E. Accumulate; as you see fit
-60s Squat Hold; regular stance
-60 Russian KB Swings; moderate
-60s Squat Hold; wide stance
-60 Breath Sandbag Hold 150/100lb
-60s Squat Hold; narrow stance
-60 Band Pull Apart @ Controlled Tempo

Wednesday

A. Snatch Warm-Up 2.0

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

C. 3 Sets:
-4 Wall Walks
-8 Deadlift @ 73%
-4 Wall Walks
*rest until 9/10 recovery b/w sets

D. Every 3:00 x 8 Sets:
AMRAP 1:00
-5 Bar Muscle-Up
-8 Low Ring Push-Ups
-8 Box Jump Over 30/24″

E. 10:00 Clock @ 75% Effort
10/7 Legless Rope Climb
…
AMRAP; Remainder
-12 Pistols
-16 GHD
-50ft Handstand Walk

F. Hip Flexor Mobility Checklist

Thursday

(recovery)

A. [20:00 Clock] 60% Effort
-16/13 Calorie Bike; choice
-30s Sorenson Hold
-30s High Plank Hold
-30s Dead Hang; ring or bar

B. [20:00 Clock] 60% Effort
-16/13 Calorie Row or Ski
-16 DB Strict Press (8L+8R)
-60 Single Unders
-12 Landmine Twists (6L+6R)

C. [20:00 Clock]
-8 KB Windmills / arm; moderate
-8 Tabletop Glute Bridge
-8 Tucked Front Lever Lifts
-8 Kang Squat; empty bar
-8 Back-to-Wall Tib Raise

Friday

2 Rounds @ Easy Pace
-25 Calorie Row
-50 Lateral Line Hops
…
2 Rounds @ Moderate Pace
-15 Calorie Row
-15 Rower Rail Hops

+

Every 2:00 x 5 Sets:
-5 Depth Jump; from 24/20″ Box
-8 Switch Lunge Jumps; Max Height
-10 Triple Unders*
*or 30s of Attempts

+

A. Front Rack Mobility Checklist

B. Every 3:00 x 5 Sets: 5-7 Front Squat
*all tough sets (RPE 7-8)

C. Open Workout 11.5
AMRAP 20
-5 Power Clean 145/105lb
-10 Toes-to-Bar
-15 Wall Ball 20/14lb, 10/9ft

D. [18:00 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. Copenhagen Plank (4 x 15-20s / side)

Saturday

3 Rounds @ Warm-Up Pace
-20 Calorie; Choice Erg
-50 Single Unders
-10 Toe-Touch + Air Squat
-20s Lizard Stretch / side

+
3 Rounds @ Warm-Up Pace
-15 Double Unders
-6 Wall Ball; 9-10-11ft
-3 BBJO; 20-24-30″
-8 PVC Dislocates
-3 Muscle Snatch + 3 OHS 75/55lb

+
1 Modified Round; AFAP
*10-5-3-5-10 reps of each respective mvmt

+

“Glut”

Every 5 Minutes x 5 Sets:
[For Total Time]
-15 Double Unders
-10 Wall Ball 20/14lb to 11ft
-5 BBJO 30″ (M&F)
-10 Squat Snatch 75/55lb
-15 Double Unders

[Strength]
E20s x 10:00
-1 Squat Clean
*pick a load that is heavy but repeatable across the 30 reps [Extra Credit]
E4M x 6 Sets:
-500/450m Row
-Max Toes-to-Bar, Until 2:00 Mark
*score is accumulative toes-to-bar

+

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.