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Monday
3 Rounds @ Warm-Up Pace
-12 90-90 Hip Rotations
-30s Air Squat Hold with Rig Support
-20s Calf Stretch; using Rig (per side)
-5 Blocked Air Squats – 4s lower
-6 Alternating Bird Dogs
+
EMOM 8
1) 3 Depth Jump; from 24/20″ box
2) 1 Enderton Back Squat Complex:
-Pause BS + Double Bounce Back Squat + Back Squat*
*start at 135/95 and build to starting weight for “A”
+
A. Back Squat (5,4,3,2,2,1,1)
*start a new set every 2:30
*start at 70% and build, ending ~RPE 9
B. 4 Rounds for Time
-8 Overhead Squat 135/95lb
-10 Bar-Facing Burpee
-12 DB Snatch 50/35lb
C. Sled Push (5 x 30s)
*pick a grindy weight that you can keep moving the full time
*work @ max effort the entire duration
*rest until good recovery (8.5-9 out of 10)
D. 4 Rounds
-2:00 AirBike @ Recovery Pace
-1:00 Couch Stretch / leg
-0:20 2-Way Neck Stretch / side
Tuesday
EMOM 12
1) 5 Scap Pull-Ups + 5 Beat Kips + 5 Ring Rows + 20s Overhead Opener
2) 45s of 50ft Shuttle Runs @ Smooth Pace
3) 45s of Rowing @ Smooth Pace
+
A. Strict Pull-Up Rep Max (Test)
Then accumulate 200% of your rep max for quality
*if you got 15 strict pull-ups, complete another 30 for quality
B. Strict Press (6 x 6) @30×2 – RPE 7-8 all
C. Power Clean + 2 Push Press (7 Sets)
*start at ending weight from “B” and build every other set, ending at RPE 8.5-9
D. “Fran” Intervals
AMRAP 2:00
-9 Thrusters 95/65lb
-9 Pull-Ups
(Rest 2:00)
AMRAP 2:00
-9 Thrusters 95/65lb
-6 Chest-to-Bar
(Rest 2:00)
-9 Thrusters 95/65lb
-3 Bar Muscle-Up
*score is combined reps
E. Row 2k @ Recovery Pace
F. 7:00 Supine Breathing @ 2040 Cadence
Wednesday
2 Rounds @ Warm-Up Pace
-12/10 Calorie AirBike
-10 Alt Scorpions
-12/10 Calorie AirBike
-10 Up-Dog to Down-Dog
-12/10 Calorie AirBike
-10 Alt Lizards
-12/10 Calorie AirBike
-10 Alt Reverse Lunges
+
B. Deadlift (5 x 3)
*start at 75% and build to RPE 9 for final set
C. Every 5:00 x 6 Sets:
-18/13 Calorie AirBike
-7 Power Cleans 155/105lb
-Max Double Unders, Until 2:30 Mark
D. Semi’s Support
(i) 10:00 Handstand Walk Practice
(ii) 10:00 Pistol Positioning Work
*perform smalls sets of GHD b/w
(iii) 10:00 Rope Climb Refinement
*spend most of your time working on descents
+
Joint Health
[25:00 Clock]
-8 Alternating Scorpions
-8 Seal Push-Ups
-8 Up-Dog to Down-Dog
-15s Supine Torso Rotation / side
-15s Lateral Body Stretch; Using Rig / side
Thursday
(recovery)
[20:00 Clock]Skill Refinement
*pick a skill that you struggle with and spent this time working in on it in an unfatigued environment
+
A. 90-90 Hip Rotations (1 x 20)
B1. Seated Biceps Stretch (2 x 0:40)
B2. Tabletop Glute Bridge (2 x 20)
B3. Rear-Banded Bicep Curls (2 x 20)
C. 3:00 AirBike (or) Row @ Zone 0
D1. T-Spine Opener (3 x 45s)
D2. Wall Walk + 6s Overhead Opener (3 x 3)
E 3:00 AirBike (or) Row @ Zone 0
F1. Elevated Achilles Pose (2 x 40s / side)
F2. Alternating Step-Up; 4s lower (2 x 12) 30/24″
G. 3:00 AirBike (or) Row @ Zone 0
H1. Frog Stretch (3 x 45s)
H2. Swiss Ball (or) Foam Roller Adductor Squeeze (3 x 5.5.5s) Rest 5s, Rest 30s
*put exercise ball between your knees and squeeze @ 80% of max tension (sub a foam roller or med ball)
I. 3:00 AirBike (or) Row @ Zone 0
J1. Deck Squat (3 x 5)
J2. Pistol Hold with Rig Support (3 x 10s / side)
K. Couch Stretch (1:00 / side)
Friday
10:00 Easy Cyclical
*rotate machines as you see fit
+
2 Rounds
-5 No-Jump Burpee
-10 Banded Good Morning
-10 Alt Lizards
-10 Banded Bent Over Row
-8 Cossack Squats
+
3 Rounds for Quality
-5 Deadlifts
-5 Hip Contact High Pull
-5 Front Squat with Hookgrip
-5 BB Front Rack Rotations
-5 Strict Press
+
+
A. Every 2:30 x 8 Sets:
-Power Clean + Push Jerk + Squat Clean + Split Jerk
*drop the bar after the Push Jerk
*70-70-75-75-80%x4 of Clean & Jerk
B. For Time
200 Double Unders
…
6 Rounds for Time
-6 DB Snatch 70/50lb
-6 Burpee Box Jump Over 24/20″
C. EMOM 20
1) 4 Burpee Broad Jumps; Max Effort – reset b/w
2) 4-6 KB Clean & Jerk 53/35lb per Hand
3) 9/7 Calorie AirBike; Max Effort
4) 16 DB Bent Row (8+8); heavy
D. EMOM 20
1) 6 Ice Skater Jumps; Max Effort
2) 6 Russian KB Swings; Heavy
3) 10/8 Calorie Row; High Effort
4) 12 Half-Kneeling Landmine Press (6+6); moderate
Saturday
A. ZOAR Clean & Jerk Warm-Up
*cyclical of choice for part 1
B1. Seal Push-Ups (3 x 8)
B2. Seated Forward Fold Pulses (3 x 12)
B3. Seated L-Sit Raises (3 x 8-12)
C1. GHD (3 x 5-8)
C2. Wall Ball (3 x 5-8)
D. Clean: Build to a Single @ Wko Weight
E. Rehearsal
-2:00 AirBike @ Ramping Pace
…
Complete @ Workout Pace
-20 Wall Ball
-10 GHD
-1 Clean @ Wko Wt
(Rest 4-6:00)
“Weight… What?”
3 Rounds for Time (17min Cap)
-63 Wall Ball 20/14lb, 10/9ft
-36 GHD Sit-Up
-3 Cleans 275/175*
*or 90%, whichever is less
**GHD sub is 36 TTB (or) 50 AbMat Sit-Ups
Hand-Release Deadlift: Find Heavy Triple [15:00-30:00]
E3M x 5 Sets: 3 Strict Press; RPE 8-9 all
-after each set: 5 Supinated Strict Pull-Up*
*lowering as slowly as possible [Extra Credit]
3-5 Rounds; Nasal & Smooth
-500m Row
-500m Ski
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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