Week of 3.20.23

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

---

Monday

(rest day)

Productive, Optional Activities:
-Walking; outside preferred
-Cadence Breath Work
-NSDR Protocols
-Mobility Work & Soft Tissue Care
-Relaxing & Refeeding

Tuesday

AMRAP 60:00 @ 50% Effort
-25 Calorie AirBike
-8 Tabletop Glute Bridge
-15s GHD Sit-Up Hold at Parallel
-8 Banded External Rotations / arm
-15s Ring Support Hold
-25 Calorie Row
-8 Bottom-Up KB Press / arm; light
-15s Air Squat Hold
-8 Ring Row; 1s pause at top
-15s Dead Hang

Wednesday

[18:00 Clock]
-90s Choice Erg; easy
-8 Air Squat + Toe Touch
-8 Alternating Lizards
-8 Boot Strappers
-8 BB Strict Press
-8 BB Front Rack Rotations
-20s Handstand Hold; Soles-to-Wall

+

A. Every 90s x 12 Sets: (7 Each)
1) 10 DB Thrusters; unbroken yet heavy
2) 30s Max Distance Handstand Walk

B. 2 Sets: (rest 5:00 b/w)
AMRAP 8:00
(Perform set 2 in Weight Vest)
*Perform @ 70 & 85% Respectively
-3 Rope Climb
-9 Shuttle Run (2x25ft=1)
-21 Air Squat

C. EMOM 12
1) 6 Seated DB Strict Press @ RPE 7
2) 15s Max Supinated Strict Pull-Ups

D. Accumulate; as you see fit
-1:30 Single Leg Sorenson Hold / side
-1:30 Star Side Plank / side
-1:30 Ring Support Hold
-1:30 Handstand Hold; Against Wall

Thursday

Mar-23

(recovery)

[30:00 Clock]
-8 Cook Hip Lift / leg
-8 Half-Kneeling Landmine Press / arm
-8 KB Suitcase Deadlift / arm
-8 Banded Cross Body Chop / side
-4 Box Step Down / leg (24″) 3s lower

+

EMOM 12
1) 8 KB RDL @40×0 – light to moderate
2) 6 KB Goblet Squat @33×1 – light to moderate
3) 6 KB Bent Row / arm – heavy & strict

+

AMRAP 20:00 @ 50 → 70% Effort
-15 Calorie Row
-10 Calorie AirBike
-Walk 60s as Rest-

+

Choice Quad Soft Tissue Care / Massage

Friday

3 Rounds
-500m Row
-20 Alternating Lizards
-20s Elevated Cat
-5 Front Squat; empty bar
-5 Strict Press empty bar

+

A. Every 90s x 6 Sets:
-1 Clean & Jerk

B. Every 2:00 x 6 Sets:
-4 TnG Clean & Jerk

C. Front Squat (8 x 2) @40×1 – 76-80%

D. “Mug Shot”
7 Rounds for Time
-8 Toes-to-Bar
-16 Calorie Row
-32 Double Under

E. 1k Row @ Easy Pace
F. Kneeling Hip Flexor Stretch (2 x 1:30 / side)

Saturday

EMOM 16
1) Row; easy
2) Movement Prep; choice
3) 30s Single Unders + 30s Speed Steps
4) Movement Prep; choice

+

A. Every 90s x 16 Sets:
*sets 1-8:
1) 2 TnG Squat Snatch; heavy
2) 6 TnG Alt DB Squat Snatch; heavy
*sets 9-16:
1) 20s Max DB Power Clean 70/50’s
2) 20s Max OHS; from the floor 135/95lb

B. “Bound for Chaos”
For Time
-100 Double Unders
-15 Shuttle Run (2x25ft=1)
-15 Box Jumps 24/20″
-20 DB Hang Squat Clean Thruster 50/35’s
(Rest 60s)
-100 Double Unders
-15 Shuttle Run (2x25ft=1)
-15 Box Jumps 24/20″
-20 Hang Squat Clean Thruster 115/85lb
(Rest 60s)
-100 Double Unders
-15 Shuttle Run (2x25ft=1)
-15 Box Jumps 24/20″
-20 KB Hang Squat Clean Thruster 53/35’s

C. For Time
12-12-12-12-12 Handstand Push-Up*
24-18-12-18-24 Calorie Row
(rest 2:00 b/w rounds)

*start each set of HSPU with AMRAP-1 of strict reps, then move directly into kipping reps to finish out the set

D. 5 Rounds
-30s Couch Stretch / side
-20s Banded Monster Walk / way
-15 Banded Hamstring Curls
-10 Back-to-Wall Tib Raise
-5 KB Bottoms-Up Press / side; light

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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