For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
New Cycle: Sport Foundations Phase 1
Monday, August 2
A. ZOAR Clean & Jerk Warm-Up
*row for part 1
B. Squat Clean + 3 Front Squat (5 Sets) @ 76% of Front Squat
C. Snatch: Build to 75% for a Triple (Drop & Reset)
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Max Pace Row (Test)
3 Attempts to Hit Fastest Pace on the Rower (e.g. 1:35/500m)
*even if it only shows for a single pull, it counts
*Rest 2:00 b/w attempts – full recovery
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2k Row Time Trial (Test)
Coach’s Notes: As with any time trial, pick a pace that you know you can hold, but will be challenging. Fully expect to start hurting around the halfway point, and make sure you dig in and hold your pace in the last 600-800m. We will be using this pace for future weeks, so make sure to give this your best effort.
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-Row 1k @ Easy Pace
–Foam Roller Routine
–Knee Health Routine
Tuesday, August 3
4 Rounds @ Warm-Up Pace
-8 Wall Ball Thrusters 30/20lb
-8 Box Step-Ups 24/20″
-8 Scap Pull-Ups
-2 Wall Walks
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AMRAP 8:00
-6 Dumbbell Box Step-Ups
*50/35lb per Hand to 24/20″ box
-6 Strict Handstand Push-Ups
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For Time
-800m Run
-40 Wall Balls 30/20lbs
-20 Bar Muscle-Up
-40 Wall Balls 30/20lbs
-800m Run
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3 Rounds
-1:00 Banded Lat Stretch per Side
-1:30 Couch Stretch per Side
Wednesday, August 4
A. ZOAR Snatch Warm-Up
*row for part 1
B. Snatch
(3 x 1.1) 70%
(2 x 1.1) 80%
(1 x 1.1) 85%
C. 2 TnG Power Clean + 3 TnG Push Jerk: Build to Heavy Complex
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[15:00 External Clock]Row @ Max Pace +8s, until Failure
*rest 90s
*score is total distance
*in other words, if the fastest pace you’ve ever flashed on the rower is 1:20/500m, you must hold at or below a 1:28 pace for as long as possible
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Row 1k @ Degrading Pace
*start @ 2k TT Pace +10s & slow every 200m
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Seated Bicep Stretch (3 x 0:45) shake out b/w sets
Thursday, August 5
x10: 60s AirBike, 60s Walk – Nasal, Easy
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A. Air Squat (3 x 3) @5511
B. Elevated Pigeon Pose (2 x 1:00 / side)
C1. Elevated Achilles Stretch (2 x 0:45 / side)
C2. Air Squat Hold with Rig Support (2 x 0:45)
D. Kang Squat (3 x 5) empty bar
*pause 2s per position
E1. Seated L-Sit Raises (2 x 10-12)
E2. Seated Biceps Stretch (2 x 1:00)
F1. Tabletop Glute Bridge (3 x 20)
F2. Tuck Hold (3 x 20-30s)
G. Side Plank: Accumulate 2:00 / side
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x10: 60s AirBike, 60s Walk – Nasal, Easy
Friday, August 6
A1. Goblet Cossack Squats (3 x 6) Light DB/KB
A2. Goblet Sumo Stance Good Morning (3 x 6) Light DB/KB
B1. Goblet Squat (3 x 6) @33×1 – Light DB/KB
B2. Box Squat Jump (3 x 4) 30/24″
C. Back Squat (5 x 5) 75%
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8 Sets (Rest 1:30 b/w)
-4 TnG Deadlift @ 77%
-12 Bar-Facing Burpees
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30:00 @ Zone 1 (“Smooth”)
-15/12 Calorie AirBike
-100 Single Unders
*leave the bike monitor run as your clock
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Kneeling Hip Flexor Stretch w/ Banded Distraction (2:00 / side)
Saturday, August 7
The Name Game
5:00 AirBike @ Warm-Up Pace
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A1. GHD Sit-Up Hold @ Parallel (3 x 20s)
A2. Wall Walk (3 x 3)
A3. Scap Pull-Ups; Palms Facing You (3 x 12)
B. Knees-to-Elbows; on Rope (2 x 3) Rest as Needed
C. Jump + 1 “Pull” on Rope to Stand (3 Singles) Rest as Needed
D. Rehearsal – Complete @ Wko Pace
-10 GHD Sit-Ups
-25ft HSW (or) 3 WW
-2 Rope Climbs
(Rest to Recovery)
E. Test
“Hippy”
AMRAP 15:00
-20 GHD Sit-Up
-50ft Handstand Walk (2x25ft)
-3…4…5… Rope Climb 15ft
F. 5:00 AirBike @ Warm-Up Pace
G1. Finger-Facing Wrist Stretch (3 x 30s)
G2. 2-Way Neck Stretch (3 x 15s / side)
G3. Seal Stretch (3 x 30s)
Sunday, August 8
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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