For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
New Cycle Overview
Monday, October 10
B. Power Clean + Squat Clean + Jerk (8 Sets) 85% of Weakest Lift
*drop & reset b/w the cleans
C. Front Squat (4 x 3) 75% @30×1
D. AMRAP 15:00 @ 85% Effort
-20 Double Unders; Drag or Heavy Rope
-12 GHD Sit-Ups
-2 Rope Climb
E. 4 Rounds for Quality
-5-7 Strict Pull-Ups
-9-12 Deficit Push-Ups
F. Banded 90-90 Raises (3 x 12)
Tuesday, October 11
3 Rounds for Quality
-10 Up-Dog to Down-Dog
-20s Elevated Cat Pose
-30s Squat Hold with Rig Support
+
Squat Sequence 2.0
*Wall walk + 8s overhead opener after each element
+
12 Sets: (rest 1:1 b/w)
-12 Wall Ball 20/14lb to 10/9ft
-6 BBJO 24/20″
-3 Wall Walk
…
12 Rounds; for Distance
-20s Row
-20s Rest
+
Wednesday, October 12
3 Rounds @ Warm-Up Pace
-1:00 AirBike
-20s Y Overhead Stretch on the Rings
-10 Tabletop Glute Bridge
-10 Alternating Lizards
-20s Saddle Pose
…
EMOM 5: Muscle Snatch + 3 Pausing OHS 30% of Snatch
…
Build to 75% of Snatch for a Power Snatch double
+
A. Snatch Battery
E2M x 10 Sets: 1.1 Power Snatch 75%
*ride the AirBike @ easy pace in remainder
(rest as little as possible b/w reps of snatches)
B. Snatch High Pull (6 x 2) 110%
C. E90s x 6 Sets: 15s AirBike Sprint @ Max Effort
*to learn more about the “why” view this video
D. 10:00 AirBike @ Recovery Pace
E. Couch Stretch (2 x 1:30 / side)
Thursday, October 13
(recovery)
O2 Reload Protocol
[30:00 Clock]
-3:00 Choice Erg @ Zone 0
-2:00 Choice Mobility or Foam Roll
+
A. Tabletop Glute Bridge (2 x 15)
B. 90-90 Hip Rotations (2 x 20s)
C. Air Squat Hold with Rig Support (2 x 20s)
D. Sumo Stance Good Morning; Empty Barbell (2 x 8)
E. Kettlebell Windmill (2 x 5 / arm) light
F. Crossover Reverse Fly (2 x 12)
G. Shrimp Squat (2 x 5 / leg)
H. Dumbbell Cuban Press (2 x 8 / arm) light
I. Banded Face Pulls (2 x 20)
J. Seated Banded Hamstring Curls (2 x 25)
Friday, October 14
1k Row @ Ramping Pace
+
B. EMOM 5: 3 BB Bent Over Row + 3 Hang Power Clean + 3 Front Squat + 3 Strict Press empty bar
C. EMOM 10: 3 TnG Power Clean + 3 TnG Push Jerk
*learn about cycling clean & jerks for efficiency
Coach’s Notes: There is no Rx loading here. Know yourself and pick a wieght that you know will be repeatable across 60 reps in 10 minutes for your current fitness level. The goal should be to end at RPE ~8.0
D. EMOM 15
1) 12s Max sHSPU
2) 12s Max RMU
3) 12s Max TTB
E. E6M x 4 Sets:
-1 LLRC + 1 RC
-500m Row
-Max Bar-Facing Burpees, Until 3:00 Mark
F. 400m Walk with Breath Sync
Saturday, October 15
The Name Game
3 Rounds @ Warm-Up Pace
-1:00 AirBike
-1:00 Ski
-1:00 Row
+
3-5 Rounds @ Warm-Up Pace
-5 Seal Push-Ups
-15s Seal Stretch
-15s Supinated Dead Hang
-15s Elevated Cat Pose with Fingers Interlocked
-15s Banded Front Rack Stretch / side
-15s Saddle Pose
+
[12:00 Clock]Prep All Gym + WL Movements:
-HSW/WW, SB Carry, DB Thruster, Farmer’s Carry, GHD Sit-Ups
“Black Eyed Peas”
(score is total reps for all 3 parts)
**all lengths are 25 feet
[At 0:00]
AMRAP 12:00
-21/15 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk
-15/12 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk
-9/7 Calorie AirBike
-4 Length Sandbag Carry 150/100lb
-2 Length Handstand Walk
*sub 2 Wall Walks for each HSW Length
…
[At 16:00]
AMRAP 12:00
-21/15 Calorie Ski
-21 DB Thrusters*
-4 Length Farmer’s Carry*
-15/12 Calorie Ski
-15 DB Thrusters*
-4 Length Farmer’s Carry*
-9/7 Calorie Ski
-9 DB Thrusters*
-4 Length Farmer’s Carry*
*50/35lb per Hand
…
[At 32:00]
Every 2:00 x 3 Sets:
-20 GHD Sit-Ups
-Max Row Cals In Remaining Time
+
5min Easy AirBike
Hip Flexor Mobility Checklist
Sunday, October 16
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.