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Monday
B. [15:00 Clock] Build to Heavy
-1 Snatch + 4 OHS
C. 12 Sets: (rest 90s b/w)
-6 DB Snatch 70/50lb
-24 Calorie Row
-6 DB Snatch 70/50lb
D. Back Squat (8 x 3)
*start at 70% and build to RPE 9
E. For Time @ High Effort
-30 DB Box Step-Up 50/35’s to 24/20″
-30 Box Jump Over 30/24″
F. 15:00 Row @ Nasal Cap
Tuesday
2 Rounds
-10 Calorie Ski
-10 Scap Pull-Ups
-10 Calorie Ski
-10 Easy Ring Row
-10 Calorie Ski
-10 Beat Kips with Lat Activation
+
A. 2 Sets (rest 4:00 b/w)
EMOM 8
1) 15s Max Bar Muscle-Up
2) 15s Max Devil’s Press 50/35’s
B. For Time // 15-12-9
-Burpee Box Jump Over 24/20″
-DB Shoulder-to-Overhead 50/35’s
C. 5 Rounds @ Cruise Pace
-3 Rope Climb
-50 Double Unders
-1 Legless Rope Climb
-25 Heavy Double Unders
D1. DB Lateral Raises (3 x 12)
D2. Band Pull Apart (3 x 15)
Wednesday
3 Rounds @ Warm-Up Pace
-2:00 AirBike
-15 Banded Good Mornings
-10 Alt Reverse Lunge
+
B. Deadlift (4 x 6)
*start at 60% and build to RPE 8.5 for final set
C. Every 3:00 x 10 Sets:
-8 DB Hang Clean & Jerk 50/35’s
-8 DB Lunges 50/35’s
-Max* AirBike Calories, Until 1:30 Mark
*start at 60% effort and improve your score each interval, ending at a tough pace
D. Semi’s Support
4 Sets: (full rest b/w)
-5 Ring Muscle-Ups
-10m Handstand Walk*
-10 Unbroken Pistols (L)
-10 Unbroken Pistols (R)
-10m Sprint to “Finish”
*add obstacles as ability allows
+
[15:00 Clock]-15s Handstand Hold; Toes-to-Wall
-15s Side Plank / side
-15s Supinated Dead Hang
-15 Band Pull Aparts
-8 Pausing Cossack Squats
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
+
[30:00 Clock]Rotating Machines; as you see fit
*zone 0-1 heart rate
+
[Movement Work]A1. Air Squat Hold (3 x 1:00)
A2. Standing Knee Extension (3 x 5 / leg)
B1. Supine Hamstring Stretch (3 x 0:45s per leg)
B2. Supine Single Leg Hip Extension (3 x 3 / leg) @8131
*use both hands on band to create resistance
*pull your leg back from the deep stretch position back down to the ground, focused on initiating the pull from you high hamstring
C1. Dip Stretch on Low Rings (2 x 1:30)
C2. Dip Stretch Isometrics (2 x 10s / way)
*first way, closing the joint (pressing)
*second way, opening the joint (pulling)
D1. Elevated Cat Pose (2 x 1:00)
D2. Elevated Cat Pose Isometrics (2 x 10s / way)
*first way, closing the joint
*second way, opening the joint
Friday
4 Rounds
-1:30 Shuttle Runs; Ramping
-1:30 Row; Easy
+
EMOM 8
1) 4 Cleared Box Jump Over 24/20″
2) 5 Squat Jumps; for height
+
A. E2M x 7 Sets:
-5 Strict Press
*start at RPE 5 and build to RPE 8
B. E2M x 7 Sets:
-2 Push Jerk + 1 Split Jerk
*start at ending wt from presses, and build to heavy
C. E2M x 7 Sets:
-Power Clean + Squat Clean + Front Squat
*start at 60% of weakest lift and build to heavy
D. 4 Sets: (rest 3:00 b/w)
AMRAP 3:00 @ High Effort
-1…2…3… Bar Muscle-Up
-1…2…3… DB Power Clean 50/35’s
-1…2…3… DB Front Squat 50/35’s
+
5 Rounds @ Relaxed Pace
-20 GHD Sit-Ups
-20ft Handstand Walk
-20 Banded Tricep Extensions
Saturday
5:00 Cyclical @ Easy Pace
+
3 Rounds
-20 Box Step-Ups 24/20″
-20s Elevated Achilles Stretch per side
-20s Elevated Cat Pose
-20s Finger-Facing Wrist Stretch
-20s Forward Fold
+
3 Rounds
-6 Alt Shrimp Squat
-15s Pistol Hold with Rig Support / side
-6 Box Jump, Step Down 24/20″
-6 Muscle Clean + 3 Pausing Front Squat
-Additional Mobility; as needed
+
A. E90s x 12 Sets:
1) 1.1 Box Jump
2) 1.1 Power Clean
*build to a tough set in each movement
B. [15:00 Clock]
Cluster: Find 1RM
C. Goblet Weighted Alt Pistol (6 x 6)
*start with bodyweight and build to heavy set
D. Rehearsal
-2:00 AirBike @ Ramping Pace
-6 Box Jumps
-6 Alternating Pistols
-6 DB HTO 50/35lbs per Hand
-6 Burpees to 6″ Target
“Senior Citizen”
For Time [20:00 Time Cap]
-65 Box Jumps 24/20″
-65 Alternating Pistols
-65 DB Hang-to-Overhead 50/35’s
-65 Burpees to 6″ Target
Extra Credit
(i) E3M x 5 Sets: 5 Bench Press – RPE 7-8 all
(ii) 20:00 Handstand Play
(iii) 20:00 @ Conversational Pace
-1 TGU 53/35lb
-20s Ring Support Hold
-20s Supinated Ring Row Hold at Chest
-30s Wtd Sorenson Hold
-5 Wtd GHD Sit-Up to Parallel
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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