Week of 11.28.22

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Monday

A. ZOAR Clean & Jerk Warm-Up

B. [20:00 Clock]
Clean & Jerk: Find 1RM

C. AMRAP 8:00 @ 75-85% Effort
-2 Legless Rope Climb
-8 Box Jumps 30″
-13 GHD Sit-Ups
(Rest 6:00)
AMRAP 8:00 @ 85-90% Effort
-3 Rope Climb
-8 Box Jumps 30″
-13 GHD Sit-Ups

D. RDL (4 x 12) RPE 6-7
*use a double overhead grip

E. Glute-Ham Raise (4 x 6-8)

F. Banded 90-90 Raises (4 x 12)

G. Foam Roller Routine

Tuesday

3mi AirBike @ Ramping Pace

+

Hanging Gym Prep Routine
*perform 10 Scap HSPU after each element

+

A. For Time: 50 Strict HSPU

B1. DB Incline Bench Press (4 x 8)
B2. DB Prone Row (4 x 8)
*for each movement start at RPE 6 and build to a tough set of 8 (RPE 8-9)

C. E2M x 20 Sets: (40:00)
-25 Double Unders
-6 DB Lunge Steps 50/35lb per Hand
-6/4 Calorie AirBike
-X RMU, Until 1:10 Mark
*pick a repeatable number that allows you to repeat that effort many times

D. 4 Rounds
-40s Sorenson Hold
-40s FLR Hold on Low Rings

E. Side Plank (3 x 30s / side)

+

3mi AirBike @ Cruise Pace

Wednesday

A. Move Through…
-2:00 Row @ Smooth Pace
-2:00 AirBike @ Smooth Pace
-2:00 Row @ 5k Pace

B1. PVC Dislocate (3 x 10) @ slow tempo
B2. Goblet Squat Hold (3 x 30s)
B3. Kang Squat (3 x 5) Pausing 2s in each position

C. Move Through
-3 Rounds: 5 RDL + 5 SG High Pull + 5 OHS w/ empty bar
-5 Squat Snatch Singles @ 35%
-4 Squat Snatch Singles @ 50%
-3 Squat Snatch Singles @ 70%
-2 Squat Snatch Singles @ 85%

D. Complete @ Workout Pace
20/16 Cal Row
…
Half the prescribed reps at the last bar you believe you will make it to

E. “Pull & Pray“
For Time
Row Calories | M: 10-20-30-40-50 (or) F: 7-16-25-34-43
Squat Snatch: 10-8-6-4-2

*Male Bars: 95-135-185-225-245
*Female Bars: 65-95-125-155-175

[Round 3 Time Cap – 9 Min]
[Round 4 Time Cap – 12 Min]
[Round 5 Time Cap – 15 Min]

F. E2M x 8 Sets: 2 Snatch Pulls 115%

G. For Time // 50-40-30-20-10 Calorie Row
-rest 2:00 b/w sets-

F. 3 Rounds
-2:00 Row @ Recovery Pace
-1:00 Couch Stretch / side
-0:30 Seal Stretch

+

7:00 Supine Breathing @ 3060 Cadence

Thursday

(recovery)

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

+
4 Rounds
-8 Squatting Sky Reaches; with exaggerated thoracic twist (4 per arm)
-10 Forward Shoulder CARs (5L+5R)
-12 Wtd PVC Dislocates; 2.5lb

+

A1. KB Arm Bar (2 x 5 / side) light to moderate
A2. Elbows-in-Rings Chest Stretch (2 x 1:00)
A3. Deficit Hand Release Push-Ups (2 x 8-10)
*place your hands on a 1-3″ bumper plate, chest goes to the floor
B1. T-Spine Opener (3 x 1:00)
B2. Hanging Arch Pulses (3 x 10)
C1. Hanging Hollow Pulses (3 x 10)
C2. Banded Lat Row (3 x 15-20)
D. Passive Squat Hold: Accumulate 3:00

Friday

[20:00 Clock]
-500m Easy Bike; choice
-2 TGU / arm; light to moderate
-20s Banded Front Rack Stretch / side
-5 Kang Squat; empty bar
-8 PVC Dislocates
-5 Muscle Snatch; empty bar

+

A. For Time
3 Rounds
-5 Clean & Jerk
-5 Snatch
(Rest 3:00)
3 Rounds
-5 Deadlift
-5 Hang Power Clean
-5 Shoulder-to-Overhead
*165/115lb (or) 65% of Snatch, whichever is less

B. For Time
3 Rounds
-15 HSPU
-12 Toes-to-Bar
(Rest 3:00)
3 Rounds
-6 Wall-Facing HSPU
-6 Bar Muscle-Up

C. 3 Rounds @ High Effort
-20/15 Cal AirBike
-Rest 20s-
-20/15 Cal Row
-Rest 20s-

D. 3 Rounds @ Relaxed Pace
-20 Calorie Row; nasal
-20 Banded Face Pulls
-20 Calorie Ski; nasal
-20 Banded Hamstring Curls

Saturday

3 Rounds @ Warm-Up Pace
-15 Calorie AirBike
-30 Single Unders
-15 Calorie Row
-30 Speed Steps

+

A1. Saddle Pose (3 x 30s)
A2. Elevated Achilles Stretch (3 x 20s / side)
A3. Cook Hip Lift (3 x 3ea) 2s pause at end range

B1. Squatting Groin Stretch (3 x 20s)
B2. Banded Front Rack Stretch (3 x 20s ea)
B3. DB Squats (3 x 5) @32×1 – 50/35lb per Hand

C1. Elevated Cat Pose with Fingers Interlocked (3 x 20s)
C2. Single DB Hang-to-Overhead (3 x 5 ea)
*pause 3s in the front rack and 3s overhead on each rep

D1. Forward Fold Pulses (3 x 15)
*feet in DB snatch stance, hands narrow
D2. DB Snatch (3 x 4) 50/35lb per Hand
D3. Down Dog (3 x 20s)
D4. DB Hang Clean & Jerk (3 x 4) 50/35lb per Hand

E. Complete @ Wko Pace
2 Rounds
-5 DB Squats
-25 Single Unders
(Rest 30s)
2 Rounds
-4 DB Hang-to-Overhead
-25 Speed Steps
(Rest 30s)
2 Rounds
-3 Dbl DB Snatch
-25 Double Unders

“Double Dutch”

AMRAP 4:00
-9 DB Squats*
-54 Single Unders

(Rest 1:00)

AMRAP 4:00
-9 DB Hang-to-Overhead*
-54 Speed Steps

(Rest 1:00)

AMRAP 4:00
-9 DB Snatch*
-54 Double Unders

*50/35lb per Hand
[score is total reps]

record your results here

+

Strength

[0:00-15:00]
Build to 3RM Hang Squat Clean
[15:00-30:00]
Build to 3RM Supinated Strict Pull-Up
[30:00-45:00]
Build to 3RM Parallel Dip

+
Extra Credit

For Time // 15-12-9
-Bench Press 185/125lb
-Box Jump Over 30/24″
…
[20:00 Clock]
-Handstand Play
+
-Elbows-in-Rings Chest Stretch
-Calf Stair Stretch
-Roll Out Quads

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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