Week of 10.24.22

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Monday

5 Rounds @ Ramping Pace
-10 Calorie AirBike
-10 Calorie Ski

+

A. EMOM 9
1) 1.1.1 Broad Jump @ ME
2) 5 Kang Squat + 5 BTN Strict Press; empty bar
3) 5 Front Squat + 3 Tall Jerk; empty bar

B. Power Clean + Hang Squat Clean (6 Sets) 85% of C&J

C. Clean & Jerk (8 Sets) 85% of C&J

D. Front Squat (5 x 3) 80% @30×1

E. AMRAP 20:00 @ 85% Effort
-60 Toes-to-Bar
-60 Wall Ball
-60 GHD
-6 Rope Climbs

F1. Incline DB Bench Press (4 x 6-8) RPE 8
F2. Banded 90-90 Raises (4 x 12)

Tuesday

3 Rounds for Quality
-15c Row
-25ft Walking Lunges
-50 Single Unders
-4 Burpee Box Step-Ups 24/20″
-20s Banded Front Rack Stretch / side

+
Build to 45-50% of your Power Clean for a Double
*after each set, perform 10 DU + 2 BBJO
+

E4M x 10 Sets: (40:00)
-25ft DB Lunge 50/35lb per Hand
-6 Hang Power Clean @ 45-50% of PC
-45 Double Unders
-6 BBJO 24″
*cap at 2:00 mark of each interval

+

2k Ski @ Zone 2

+

Squat Mobility Checklist

Wednesday

3 Rounds @ Warm-Up Pace
-1:00 AirBike
-20s Overhead Opener; Hands-on-Wall
-10 Tabletop Glute Bridges
-8 Alternating Lizards
-20s Saddle Pose
…
E90s x 5 Sets: 3 TnG Muscle Snatch + 3 OHS 30% of Snatch
…
Build to 75% of Snatch for a Triple
*drop & reset for as well as “A”

A. Snatch Battery
E4M x 6-7 Sets: 4 Squat Snatch 70%
*ride the airbike @ easy pace in remainder

B. Snatch High Pull (9 x 2) 112%

C. Every 75s x 7 Sets: 15s AirBike @ ME

D. 400m Walk with Breath Sync

E. 2:00 Couch Stretch / side

F. 2:00 Foam Roll Quads / side

Thursday

O2 Reload Protocol
[30:00 Clock]
-3:00 Choice Erg @ Zone 0
-2:00 Choice Mobility or Foam Roll

+

A1. Air Squat Hold w/ 10-15lb Plate Counterbalance (3 x 0:30) rest 15s
A2. Tuck Hold (3 x 0:20) rest 15s
B1. Tabletop Glute Bridge Hold (3 x 0:30) Rest 10s
B2. Kneeling Overhead Plank (3 x 0:30) Rest 10s
C. Side Plank: Accumulate 2:00 / side
D1. Dip Stretch on Low Rings (2 x 1:30)
D2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)
E1. Elevated Cat Pose (2 x 1:00)
E2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint

Friday

1k Ski @ Ramping Pace

+

A. Hanging Gym Prep Routine
*15s Biceps Stretch on Low Rings after each set

B. EMOM 5: 3 BB Bent Over Row + 3 Hang Power Clean + 3 Front Squat + 3 Strict Press empty bar

C. EMOM 5: 4-6 Thrusters @ 50% of Front Squat

D. EMOM 8
1) 15s Max DB Squat Clean 50/35lb per Hand
2) 2 Rope Climbs*
*if 2 two regular rope climbs will be easy, make one (or even both) legless

E. EMOM 8
1) 5 Unbroken kHSPU; Tough Deficit
2) 15s Max Chest-to-Bar

F. Strict Ring Dip Rep Max
(rest exactly 2:00 and begin “G”)

G. For Time: 200% of Strict Ring Dip Rep Max
*every break, run 200m @ Strong Pace

H. Seated Banded Hamstring Curls (3 x 12)

Saturday

The Name Game

3 Rounds @ Warm-Up Pace
2:00 AirBike
1:00 Single Unders
1:00 Ski (or) Row; low damper

+

A1. Elevated Cat Pose (3 x 20s)
A2. Hanging Arch Pulses (3 x 8)
A3. Alternating Lizards (3 x 10)
A4. Forward Fold (3 x 20s) hands b/w feet

B. Yoke Carry (5 x 100ft)
*sub a 100ft BB Back Rack Carry, out of the rack
*build to a tough 100ft

C. Squat Clean: Build to RPE 8.5 for a TnG Triple

D. AMRAP 1:00: Max Sandbag Squats 150/100lb
*you must hold the bag in a bearhug hold

E. Move Through…
-Penguin Hops (2 x 10) Rest 10s
-Bar Beat Kips w/ Lat Activation (2 x 6) Rest 20s
-Double Dumbbell Snatch (2 x 5) 35/20lbs per Hand
-Double Unders (2 x 15) Rest 10s
-Bar Muscle-Up (2.2.2) or as proficiency dictates
-Double Dumbbell Snatch (1 x 5) 50/35lbs per Hand

F. 2:00 AirBike @ 10:00 Test Wattage
…
1 Round of the Workout as you are choosing to break it up

“Deviled Eggs”

(Repeat of Workout #14)

For Time [12:00 Time Cap]
Complete work as Desired…
-30 Bar Muscle-Up
-30 DB Snatch 50/35lbs per Hand
-300 Double Unders

+
-Flush – 5:00 AirBike @ Recovery Pace
–Banded Lat Stretch (2 x 1:00 / side)
–Supine Hamstring Stretch (2 x 1:00 / side)

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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