Week of 5.30.22

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Monday, May 30

3:00 AirBike @ Easy Pace
…
7:00 @ Warm-Up Pace
-5 Boot Strappers
-6 Alternating Lizards
-7 Tabletop Glute Bridge
-8 Seal Push-Ups
-9 Scap Pull-Ups

+

ZOAR Run Warm-Up

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Complete @ Wko Pace (vested)
-200m Run
-x2: 3 Pull-Up, 5 Push-Up, 7 Air Squat
-200m Run

+

“Murph”
For Time
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Squats
-1 Mile Run

*wear a weight vest or body armor if you have it
*partition the gymnastics work as desired

+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility

Tuesday, May 31

(recovery day 1/3)

Aerobic Accessory
[45-60:00 Clock]
-2:00 AirBike @ Zone 1
-10 Cross Body Banded Chop / arm
-10 Up-Dog to Down-Dog
-2:00 Row @ Zone 1
-14 Box Step-Ups 24/20″
-10 Supinated Ring Row

Wednesday, June 1

(recovery day 2/3)

Aerobic Accessory
[45-60:00 Clock]
-250m Row
-12 Palov Press / side
-250m Row
-30s Goblet Squat Hold
-250m Row
-30s FLR Hold
-250m Row
-30s Dead Hang

Thursday, June 2

(recovery day 3/3)

EMOM 30 @ Zone 2
1) Erg 1
2) Erg 2
3) Erg 3

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A1. Frog Stretch (2 x 2:00)
A2. Glute Med Stretch (2 x 2:00 / side)
B. 90-90 Hip Rotations (2:00 Continuous)
C. Dead Hang: Accumulate 2:00
D1. Seated Biceps Stretch (3 x 1:00)
D2. Fingers-Facing Wrist Stretch (3 x 0:30)

Friday, June 3

A. ZOAR Snatch Warm-Up

B. [0:00-10:00] Build to Heavy Hang Power Snatch Double

C. [10:00-20:00] Build to Heavy Overhead Squat Double

D. TGU: Accumulate 15 per Arm 35/25lb

E. Supinated Strict Pull-Up: Accumulate 30

F. Band Pull Apart: Accumulate 80

Saturday, June 4

EMOM 12
1) 50s AirBike; Cruise Pace
2) 4 Burpee + 4 Box Jump, Step Down 24/20″
3) 10 Banded Good Morning + 15s Overhead Opener; Hands on Wall
+
Prep Other Movements; As Needed
+

AMRAP 7:00
-15 GHD
-15 DB Snatch 50/35lb
-50 Double Unders

(Rest 5:00)

AMRAP 7:00
-9 Ring Dip
-9 Power Clean 135/95lb
-6 Ring Dip
-6 Power Clean 135/95lb
-3 Ring Dip
-3 Power Clean 135/95lb

(Rest 5:00)

AMRAP 7:00
-15 Box Jump Over 24/20″
-50ft Handstand Walk*
*or 4 Wall Walks

(Rest 5:00)

AMRAP 7:00
-12 Deadlift 225/155lb
-6 Burpee Box Jump Over 24/20″

+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility

Sunday, June 5

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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