For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, January 3
4 Rounds @ Warm-Up Pace
-8 Cal AirBike – nasal
-8 PVC Dislocates
-8 Overhead Squat – empty bar
-8 Good Morning – empty bar
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A. Build to Heavy Complex: Snatch + Snatch Balance + Overhead Squat
*up to 2 misses allowed
B. E4M x 4 Sets:
-25/18 Calorie AirBike
-Max Overhead Squat, Until 2:00 Mark
*set 1 @ 40% of Snatch 1RM
*set 2 @ 50% of Snatch 1RM
*set 3 @ 60% of Snatch 1RM
*set 4 @ 70% of Snatch 1RM
(do not use a rack)
C. 3-5 Sets: (rest as needed b/w)
-21 Toes-to-Bar
-13 Deadlift 275/175lb
-8 Wall Walks
Coach’s Notes: The goal with this piece is to hold the biggest sets possible in set 1. Then rest as needed to match that same break strategy. This means that more advanced athletes will rest less between sets because their movements are more fatigue resistant, and more beginner athletes will be resting more to maintain bigger chunks of work. Stop once you are unable to hold maintain similar sets or rest times, which will ideally be between 3 and 5 sets.
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Tuesday, January 4
1k Row @ Ramping Pace
*start @ 5k TT Pace +8-10s
*decrease pace every 200m
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B1. Scap Pull-Ups (2 x 10) ran
B2. Beat Kips (2 x 10) ran
C1. Chest-to-Bar (3 x 5-10) ran
C2. Box Jump Over (3 x 5-10) 24/20″ ran
D1. Strict Pull-Ups (3 x AMRAP-2) rest 90s
D2. Strict Ring Dip (3 x AMRAP-2) rest 90s
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EMOM 21 – for Row Distance
1) X Chest-to-Bar
2) X Alternating Pistols
3) X Box Jumps Over 24/20″
*after completing the prescribed work, row in the remaining time for each minute
-silo 1 – projected top 1% of the Open
“X” = 14 reps
-silo 2 – projected top 5% of the Open
“X” = 10 reps
-silo 3 – projected top 15% of the Open
“X” = 8 reps
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Row (5 x 20.15.10 Calories)
*rest 0:20 b/w clusters
*rest 2:00 b/w sets
view explanation of these intervals here
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2 Rounds
-1:30 Couch Stretch / side
-1:00 Biceps Stretch on Single Low Ring
Wednesday, January 5
15:00 Clock @ Warm-Up Pace
-40 Single Unders
-20s Banded Front Rack Stretch / side
-10 Alternating Lizards
-10 Tabletop Glute Bridge
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EMOM, Until Failure
-Power Clean & Push Jerk
*start at 135/95lbs and add 10/5lbs each min
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EMOM 5: 4 Bar-Facing Burpees
*use the diagonal dash technique
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AMRAP 20:00
-2 Clean & Jerk 135/95lb
-4 Bar-Facing Burpees
-15 Double Unders
*rest 60s after every 3rd round
Coach’s Notes: This workout has super small chunking with the intention for the athlete to have to transition quickly between movements. Be consistent with how you set down your jump rope, how you cycle the barbell and your footwork in the bar-facing burpee.
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3 Rounds @ Relaxed Pace
-35 GHD Sit-Ups
-15 Burpees to 6″ Target
(sub straight leg AbMat sit-up for GHD)
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Lateral DB Raises (4 x 15) light
*thumb points up throughout
Thursday, January 6
[0:00-10:00] Choice Cyclical*nasal, easy
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[10:00-30:00] Unfatigued Skill Work
Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day. For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches. Don’t know where to start? Check out the resources in the Movement Library (and/or) consult my help in the Whiteboard.
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[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
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[At 50:00] Knee Health
A. Box Step-Downs (2 x 5 / side) 3s lower each rep
B1. Banded Knee Terminal Extension (2 x 25 / side)
B2. Medially Banded RNT Lunge (2 x 0:10 / side)
C1. Seated Hamstring Curls (2 x 25)
C2. Banded 2-Way Side Step (2 x 0:30)
Friday, January 7
EMOM 7: 25s AirBike + 25s Dead Hang
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EMOM 9 – empty bar
1) 8 Front Squat
2) 8 Power Snatch
3) 5 Hang Power Clean + 5 Push Press
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A. Squat Snatch
*rest 5-10s b/w clusters, full rest b/w sets
(2 x 1.1.1) 70%
(2 x 1.1.1) 80%
(2 x 1) 88-93%
B. Squat Clean + Squat Clean + Jerk (7 Sets) 85% of Weaker Lift
C. Snatch Grip Push Press (5 x 5) RPE 7-8 for all
D. DB Incline Bench Press (4 x 6) RPE 7-8 for all
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Gymnastics Density (Pick 1 Silo to complete)
Silo 1 (projected top 1% in Open)
For Time
-21-15-9 Strict Handstand Push-Ups
-21-15-9 Hang Power Clean 135/95lb
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-100ft Handstand Walk (4 x 25ft)
-15 Thrusters 135/95lb
-100ft Handstand Walk (4 x 25ft)
Silo 2 (projected top 5% in Open)
For Time
-21-15-9 Handstand Push-Ups
-21-15-9 Hang Power Clean 115/85lb
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-100ft Handstand Walk (4 x 25ft)
-15 Thrusters 135/95lb
Silo 3 (projected top 15% in Open)
For Time
-21-15-9 Handstand Push-Ups
-21-15-9 Hang Power Clean 95/65lb
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-15 Thrusters 95/65lb
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–Foam Roller Routine
-7:00 Supine Breathing @2040 cadence
Saturday, January 8
The Name Game
A. ZOAR Snatch Warm-Up
*cyclical of choice part 1
B. Snatch: Build to 1.1 @ Workout Weight
C. Prep Gymnastics; Choice
D. 3 Sets (rest 60s b/w)
-5 Box Jump 24/20″
-15 Double Unders
-5 Box Jump 24/20″
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Rehearsal – Complete @ Workout Pace
-1 Snatch
-2 BMU
-4 Box Jump
-8 Double Unders
-4 Box Jump
-2 BMU
-1 Snatch
(Rest 4-6:00)
*scale CTB 2:1 for BMU (4 reps here)
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“Presidential Sweet”
For Time (14min Cap)
-5 Snatch*
-10 Bar Muscle-Up
-20 Box Jump 24/20″
-100 Double Unders
-20 Box Jump 24/20″
-10 Bar Muscle-Up
-5 Snatch*
*185/125lb (or) 85%, whichever is less
*scale CTB 2:1 for BMU (20 reps each set)
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5-10min AirBike @ Recovery Pace
5-10min Mobility; Choice
Sunday, January 9
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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