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Monday
5 Rounds @ Ramping Pace
-10 Calorie Row
-6 Box Jump, Step Down 24/20″
-2 Wall Walks
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A. EMOM 9
1) 1.1.1 Depth Jump; from 20″ Box
2) 5 Strict Press; empty bar + 20s Elevated Cat Pose
3) 5 Front Squat + 3 BTN Tall Jerk; empty bar
B. Clean & Jerk: Build to 80%
C. [6:00 Clock] Find 1RM Clean & Jerk
*clock starts with an empty bar
*take no more than 4 lifts during the window
D. Front Squat
(2 x 3) 85%
(4 x 9) 65%
E. For Time
-15-12-9 Clean & Jerk 115/85lb
-4-3-2 Rope Climb 15ft
F. For Time @ 70% Effort
-1000m Run
-5 LLRC 15ft
-1000m Run
G. Banded 90-90 Raises (4 x 12)
Tuesday
3 Rounds for Quality
-8 Calorie Ski
-8 Up-Downs
-20s Air Squat Hold
-50 Single Unders
-20s Banded Front Rack Stretch / side
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Parallette HSPU: Build to 3RM Deficit
Coach’s Notes: Take a measurement for your final set. Be sure to use less than this number for The Name Game workout on Saturday.
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E3M x 14 Sets: (42:00)
-35 Double Unders
-12 GHD Sit-Ups
-6 Thruster 95/65lb
-6/5 Cal Ski
*cap at 1:30 mark of each interval
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4k Ski @ Zone 2
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Wednesday
3 Rounds @ Warm-Up Pace
-500m Row
-20s Overhead Opener; Hands-on-Wall
-10 Tabletop Glute Bridges
-8 Alternating Lizards
-20s Saddle Pose
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A. E90s x 8 Sets: (4 Each)
1) 5 TnG No-Contact Muscle Snatch @ 50% of SN
2) 7 OHS @ 50% of SN
B. E90s x 6 Sets: (3 Each)
1) 3 Burpee Broad Jump @ ME
2) 1.1.1 Power Snatch @ 60-70-75% of SN
C. 8 Rounds for Quality
-500m Row @ Cruise Pace
-2 Squat Snatch @ 82-84%
D. Snatch Grip Deadlift: Build to Heavy Set of 5
E. Every 90s x 10 Sets: 9/7 Calorie Row @ ME
F. 2:00 Couch Stretch / side
G. 5:00 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
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A. Kettlebell Arm Bar (2 x 5 / arm) light to moderate
B. Turkish Get Up Sit-Up (2 x 4 / arm) light to moderate
C. Turkish Get Up (2 x 3 / arm) light to moderate)
D. Hip Flow (x4 / element)
E1. Russian Baby Maker on the Wall (2 x 1:00) rest 10s
E2. Squatting Groin Stretch (2 x 0:30) rest 20s
F1. Supine Hamstring Stretch (3 x 0:30 / side) rest 10s
F2. Goblet KB Good Morning (3 x 4) @60×1 – rest 10s
*focus on keeping an anterior pelvic tilt and generating a big hamstring stretch
G1. Seated Banded Hamstring Curls (4 x 25)
G2. Banded Face Pull in Seiza Sit (4 x 25)
*use band from G1, leaving it at the same height
H1. Curled Seiza Sit; Knees Elevated; barefoot (3 x 0:30) rest 10s
H2. Roll Bottoms of Feet (3 x 0:30 / side) Lax Ball (or) Collar of Barbell | rest 10s
Friday
2k Bike @ Ramping Pace
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Hanging Gym Prep Routine
*20s Elevate Cat Pose after each set
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For Time // 7-5-3
-Devil’s Press 50/35lb per Hand
-Bar Muscle-Up
(Rest 4:00)
For Time // 9-6-3
-BJO 24/20″
-Hang Power Clean 135/95lb
(Rest 4:00)
For Time // 12-9-6
-Toes-to-Bar
-Burpee to Bar Touch
(Rest 4:00)
For Time // 14-12-10
-Alternating Pistol
-Strict Ring Dip
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EMOM 10: 30s Bike @ Strong Pace
*BikeErg perferred, if you have one
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Move Through…
-1k Easy Bike
-5 TGU / arm; light to moderate
–Hip Flexor Mobility Checklist
Saturday
The Name Game
8:00 AirBike @ Recovery Pace
-On The Minute (-0:00): 8s Sprint
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3 Rounds @ Warm-Up Pace
-4 No-Jump Burpees
-6 RDLs; empty bar
-8 Alternating Lizards
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A. 4 Sets: Building to Heavy
-12 Deadlift
-9 Hang Power Clean
-6 Shoulder-to-Overhead
*full rest b/w rounds
B. Speed Sandbag Ladder
4 Sets: Each for Time
-8 Sandbag Clean 150/100lb
*advance the sandbag 6ft after every 2 reps
*full rest b/w sets
C. Deadlift Triples: Build to Workout Weight
D. E2M x 3 Sets; Each @ High Effort
-8/6 Cal AirBike
-3 Deadlift 275/175lb
-3 Bar-Facing Burpee
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Rest 8-10min
“Full Dummy”
For Time
-30/21 Calorie AirBike
-15 Deadlift 275/175lb
-9 Bar-Facing Burpee
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15min Cyclical Flush
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Optional Skill Work
[20:00 Clock] Handbalancing Play
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5-10min Choice Mobility
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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