Week of 8.15.22

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

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Monday, August 15

A. ZOAR Snatch Warm-Up

B. Power Snatch + Hang Squat Snatch (11 Sets) @ 80% of SN

C. Back Squat (6 x 3) 83-86%

D. For Total Reps
[0:00-3:00]
-400m Run
-4 Thrusters 165/115lb
-Max Legless Rope Climbs
[6:00-9:00]
-400m Run
-4 Thrusters 165/115lb
-Max Ring Muscle-Ups
[12:00-15:00]
-400m Run
-4 Thrusters 165/115lb
-Max Bar Muscle-Ups
[18:00-21:00]
-400m Run
-4 Thrusters 165/115lb
-Max Rope Climbs

E. Banded External Rotations (3 x 12ea)

Tuesday, August 16

4 Rounds @ Warm-Up Pace
-10 Cal Ski
-10 Scap HSPU
-10 Cal Row
-10 Push Press; empty bar*
*pause 2s in overhead after each rep

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A. BTN Jerk (5 x 2) 70% of Jerk

B. Split Jerk; Pause in Dip (7 x 1) 80% of Jerk

C. 6 Sets: (Rest 1:1 b/w)
-25 DB Deadlift 40/30lb per Hand
-25ft Handstand Walk
-25ft DB Overhead Lunge 40/30lb per Hand

D. 10 Rounds for Total Distance
-1:00 Ski (sub row)
-1:00 Rest

E1. Seated Biceps Stretch (5 x 0:30)
E2. 2-Way Neck Stretch (5 x 0:10 / way)

Wednesday, August 17

Joint Rotations Warm-Up

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4 Sets:
-20s Y Overhead Stretch on the Rings
-20s Elbows-in-Rings Chest Stretch
-20s Plank Middle Split
-6 Ice Skater Jumps @ Max Effort

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Prep All Movements
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AMRAP 3:00 @ 60% Effort
-60 Double Unders
-16/14 Calorie Row
(Rest 3:00)
AMRAP 3:00 @ 70% Effort
-16/14 Calorie Row
-8 Box Jump Over 30″ (M&F)
(Rest 3:00)
AMRAP 3:00 @ 90% Effort
-60 Double Unders
-16 Toes-to-Bar
(Rest 3:00)
AMRAP 3:00 @ 90% Effort
-8 Box Jump Over 30″ (M&F)
-16 Toes-to-Bar

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Joint Health
*pick 1-2 routines from our joint health bundle

Thursday, August 18

[The Recovery Hour] [At 0:00]
E7M x 4 Sets:
-500m Ski; nasal & easy
-1000m AirBike; nasal & easy
-Foam Roll in Remainder [At 20:00]
EMOM 30
1) 20 Bulgarian Ring Row
2) 5-8 Dip Balance
3) 15 Bulgarian Split Squat (L)
4) 15 Bulgarian Split Squat (R)
5) 20 Banded Good Morning @3030 [At 52:00]
Shoulder Mobility Checklist

Friday, August 19

3 Rounds @ Warm-Up Pace
-250m Row
-3 Rope Pull to Stand
-20s Supinated Dead Hang
-20s Tucked Hollow Hold

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A. EMOM 10: 1 Rope Climb AFAP

B. 4 Rounds for Time
-25/20 Calorie AirBike
-5 Sandbag Cleans 150/100lb
-2 Rope Climbs

C. Snatch Pull + Snatch Pull + Snatch (6 Sets) 70%

D. Snatch Grip RDL (4 Tough Sets)
*use a weight that is 20-30lbs heavier than “C”
*use straps if possible

E. Couch Stretch (2 x 1:00 / side)

Saturday, August 20

The Name Game

3 Rounds @ Smooth Pace
-1:30 Row
-1:00 AirBike
-0:30 Single Unders

+

3 Sets:
-4 Box Jump, Step Down 30″
-4 Low Hang Power Clean; light
-4 sPress; empty bar
-20s Elevated Cat Pose

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E30s x 20 Sets: Power Clean + Push Press @ 80% of PP

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Complete @ Wko Pace
-50 DU
-35 Cal Row
-20 Cal AB

“Hundo”

For Time
-300 Double Unders
-200 Calorie Row
-100 Calorie AirBike

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5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, August 21

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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