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Monday, May 2
5 Rounds for Quality
-8 Cossack Squats
-8 Calorie AirBike
-6 ATG Split Squat / leg
-6 Push-Up + Down-Dog
+
A. Back Squat (4 x AMRAP-1) 90%
B. Hand-Release Deadlift (4 x 2) RPE 9 all
C. Bench Press (6,4,2,2,1,1) Each at RPE 8.5
+
5-7 Sets:
-3 Sandbag Over-the-Shoulder* 150/100lb
-5 Wall Walks
-7 Sandbag Squat** 150/100lb
-9 Toes-to-Bar
-Rest 90s-
*sub 3 DB Power Cleans 70/50lb per hand
**sub 7 DB Front Squats 70/50lb per hand
+
EMOM 16
1) Foam Roll Low Back
2) Easy AirBike
3) Seated Biceps Stretch
4) Easy AirBike
Tuesday, May 3
1k Row @ Smooth Pace
+
+
A1. Scap Pull-Ups (3 x 12)
A2. Y Overhead Stretch on Rings (3 x 20s)
A3. Ring Row; Palms Up (3 x 8)
A3. Shuttle Run (3 x 3) 2×25=1
B. 10 Legless Rope Climb for Time (7min Cap)
C. AGQ 2022 E3
AMRAP 10:00
-1 Rope Climb + 2 Shuttle Run
-2 Rope Climb + 4 Shuttle Run
-3 Rope Climb + 6 Shuttle Run
-etc.
D. “Two-Stroke Pull”
5 Rounds for Time
-300m Run
-20/15 Calorie AirBike
-44ft Hand-Over-Hand Sled Pull* 183/153lb
*break into lengths if you have a shorter rope
*if no sled, sub 2 rope climbs
+
-5:00 Walk with Breath Sync
–Foam Roller Routine
Wednesday, May 4
12:00 AirBike @ Warm-Up Pace
-At 3,6,9,12:00: 8 Alternating Squatting Sky Reach + 8 Tabletop Glute Bridges
+
Inversion Silos
Silo 1: Unable to Handstand Walk 10ft Consistently
A1. Low Ring Plank Pike (3 x 4-6) rest as needed
A2. Handstand Hold; Heels-to-Wall (3 x 15-20s)
B. Weight Shifts; Heels-to-Wall (2 x 8ea)
C. Lateral Wall Walk; Heels-to-Wall (2 x 5ft / way)
D. [10-12:00 Clock]
Handstand Walk Attempts; unfatigued practice
Silo 2: Able to Handstand Walk 10-25ft Consistently
A1. Low Ring Plank Pike (3 x 4-6) rest as needed
A2. Static Handstand Hold Attempts (3 x 60s) rest as needed
B. Weight Shifts (or) Shoulder Taps; Heels-to-Wall (2 x 8ea)
C. EMOM 10-12: 25ft Handstand Walk
*cap at 25s mark of each minute
Silo 3: Able to Handstand Walk >25ft Consistently
A. Wall Walk + 15s Chest Only Handstand Hold (1 x 2)
B. [5:00 Clock] Static Handstand Hold Practice
C. AMRAP 6:00 @ 70% Effort
-3 Ring Muscle-Ups
-25ft Handstand Walk
+
E4M x 4 Sets:
AMRAP 1:00
-Power Clean + 3 Push Jerks 185/125lb
Build to Heavy Split Jerk; from the rack
+
3 Rounds for Time @ 85% Effort
-500m Row
-12 Bar-Facing Burpee
-12 Front Squat 135/95lb
+
3 Rounds
-90s Foam Roll Quads & Triceps
-30s Seal Stretch
-30s Calf Stair Stretch / side
Thursday, May 5
(recovery)
O2 Reload
6 Rounds [30:00]
-3:00 Choice Cyclical; Nasal, Easy
-2:00 Stretch / Foam Roll; Choice
+
10-15min Mobility; Self-Directed
Friday, May 6
A. ZOAR Snatch Warm-Up
*tabata run for part 1 – nasal
B. E2M x 6 Sets: 3-Position Squat Snatch 70-80%
*pick a weight that allows you to be consistent with your technique and minimize any misses
C. E90s x 6 Sets: 3 Deficit Snatch High Pull at 115%
D. E5M x 4 Sets:
15 Burpee Box Jump Over 24/20″
15 Chest-to-Bar
Max Complexes Until 2:30 Mark: Hang Snatch + Overhead Squat 75/55lb
E1. Barbell Bicep Curls (4 x AMRAP-1-2) empty bar
E2. Deficit Push-Ups (4 x AMRAP-3)
E3. GHD Sit-Ups (4 x 30s) for max reps
…
-1k Row @ Recovery Pace
–Foam Roller Routine
-2:00 Seated Biceps Stretch
Saturday, May 7
50 Methodical Step-Ups 24/20″
+
A. Squat Sequence 2.0
B1. Front Squat (4 x 5) @33×1 – empty bar
B2. Elevated Achilles Stretch (4 x 20s / side)
B3. Banded Front Rack Stretch (4 x 20s / side)
C. Pause Back Squat: Build to Heavy Single
*no misses permitted
D. Deadlift: Build to 95% for a single
*drop each rep from the top
AMRAP 7:00
-200m Run
-100 Double Unders
-10 Strict HSPU
(Rest 5:00)
AMRAP 7:00
-21 Wall Ball 20/14lb, 10/9ft
-15 Thruster 95/65lb
-9 Calorie Row
(Rest 5:00)
AMRAP 7:00
-200m Run
-9 Calorie Row
-6 Bar Muscle-Up
+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Sunday, May 7
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
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