Week of 9.19.22 | ZOAR Fitness

B. E7M x 3 Sets:
For Time
-12-9-6 Wall Ball 30/20lb to 10ft
-50-50-50ft Handstand Walk
*cap each set at 5:00 mark of the interval
*ride the airbike @ recovery pace b/w sets

Coach’s Notes: I would recommend putting a cap at the 5 minute mark of each set. If you aren’t confident you will be able to HSW 150ft in that time with the other work, cut back the distance until it feel manageable. Only scale to wall walks are a last resort.

C. 15:00 Row @ Nasal Cap

+
Supine IT Band Stretch (3 x 30s / side)
Foam Roll Low Back (3 x 60s)

Wednesday, September 21

12:00 Clock @ Warm-Up Pace
-8 KB Swings 53/35lb
-8 Up-Dog to Down-Dog
-8 KB Swings 53/35lb
-5 Low Ring Transitions
-20s Gorilla Grab Wrist Stretch

A. Strict Ring Muscle-Up (5 x 3)
*use a double band assist as needed to be successful

B. “Jacked Frost”
5 Rounds for Time (10min Time Cap)
-15 Dumbbell Bench Press 50/35lbs per Hand
-15 Dumbbell Hang Power Clean 50/35lbs per Hand
-2x25ft Dumbbell Under-Over Lunge 50/35lbs per Hand
*Under-Over means 1 DB overhead and 1 DB at Side

C. EMOM 24
1) 40s Max GHD Sit-Ups
2) 40s Ski @ Moderate Pace
3) 40s Max Double Unders

D1. Sorenson Hold (3 x 60s)
D2. Cross Body Banded Chop (3 x 10ea)
D3. Dead Hang (3 x 30s)

Thursday, September 22

[The Recovery Hour] [At 0:00]
10:00 Run @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-10 Banded Good Morning @4010
-12 Banded Face Pulls
-15 Seated Banded Hamstring Curls [At 15:00]
10:00 Row @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-10 Banded External Rotations / arm
-15 Banded Terminal Knee Extensions / leg [At 30:00]
10:00 Ski @ Smooth Pace (Zone 1 Avg)
…
2 Rounds for Quality
-20s Side Plank / side
-30s High Plank Hold [At 45:00]
10:00 AirBike @ Smooth Pace (Zone 1 Avg)
…
3 Rounds for Quality
-30s Couch Stretch / leg
-30s Supinated Dead Hang

Friday, September 23

15:00 Easy Cyclical
*rotate machines as you see fit

A1. Calf Stair Stretch (3 x 30s / side)
A2. Front Squat (3 x 5) @51×0 – empty bar
A3. 90-90 Hip Rotations (3 x 10)
A4. T-Spine Opener (3 x 30s)

B. Power Clean + 3 Front Squats (5 Sets) 70% of Squat Clean

C. BB Front Rack Step-Up (4 x 6) Heavy
*use a 24/20″ box and alternate legs

D. For Time:
-27 Calorie AirBike
-27 Toes-to-Bar
(Rest 1:00)
-21 Calorie AirBike
-21 Chin-over-Bar Pull-Ups
(Rest 1:00)
-15 Calorie AirBike
-15 Chest-to-Bar Pull-Ups
(Rest 1:00)
-9 Calorie AirBike
-9 Bar Muscle-Up

E. 5:00 AirBike @ Recovery Pace

F. Foam Roller Routine

G. 7:00 Supine Breathing @ 2040 Cadence

Saturday, September 24

The Name Game

A. ZOAR Snatch Warm-Up
*for part 1: 5:00 AirBike @ Ramping Pace

B. E90s x 5 Sets: 3 Snatch Balance @ RPE 5-6

C. EMOM 8-10: 1 Hang Squat Snatch
*start at 50% & build to heavy single

D. Every 2:30 x 4 Sets: 5 Snatch Pull to Hip 130% of Snatch

+
6-8 Reps/Rounds, for Quality
-3 Breaths Prone in Burpee
-3 Breaths in Kneeling Burpee Plank
-3 Breaths in Lunge Step; Hands Remain on Floor
-Finish the Burpee

Prep Clean & Jerks + Several Minute Practicing Grip Variations

Complete @ Wko Pace
-20 Calorie AirBike
-8 Axle Bar Clean & Jerk 135/95lb
-8 Bar-Facing Burpee
-50ft Bear Hug Sandbag Carry 150/100lb

“Sir Axelrod”

4 Rounds for Time
-20 Calorie AirBike
-15 Axle Bar Clean & Jerk 135/95lb
-10 Bar-Facing Burpee
-50’ Bear Hug Sandbag Carry 150/100lb

*or 155/105lb on a regular barbell, no hookgrip

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

Sunday, September 25

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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

Monday, September 19

Tuesday, September 20