Week of 10.17.22

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Monday

5 Rounds @ Ramping Pace
-10 Calorie Row
-10 Calorie Ski

+

A. EMOM 9
1) 1.1.1 Broad Jump @ ME
2) 5 Kang Squat + 5 Strict Press; empty bar
3) 5 Front Squat + 3 Tall Split Jerk; empty bar

B. Power Clean + Hang Squat Clean + 2 Jerks (8 Sets) 82-84% of Weakest Lift
*must be completed unbroken

C. Front Squat (7 x 3) 75% @30×1

D. AMRAP 20:00 @ 85% Effort
-40/35 Calorie Row
-40 Wall Balls 20/14lb to 10ft
-4 Rope Climbs*
*first 10 minutes = legless

E1. DB Bench Press (4 x 6-8) RPE 8
E2. Banded 90-90 Raises (4 x 12)

Tuesday

3 Rounds for Quality
-10 Up-Dog to Down-Dog
-20s Handstand Hold on the Wall
-10 Beat Kips
-20s Squat Hold with Rig Support

+

Squat Sequence 2.0
*1 wall walk + 8s overhead opener after each element

+

E4M x 8 Sets: (32:00)
-15 GHD Sit-Ups
-12 Bar-Facing Burpees
-9 Strict HSPU
-3 Bar Muscle-Ups
*cap at 2:00 mark of each interval
+

12 Sets for Distance
-25s Ski (sub row)
-15s Rest

+

Squat Mobility Checklist

Wednesday

3 Rounds @ Warm-Up Pace
-1:00 AirBike
-20s Y Overhead Stretch on the Rings
-10 Rear Plank Raises
-8 Alternating Scorpions
-20s Saddle Pose
…
E90s x 5 Sets: 3 TnG Muscle Snatch + 3 OHS 30% of Snatch
…
Build to 75% of Snatch for a Triple
*drop & reset for this plus “A”

+

A. Snatch Battery
E3M x 8 Sets: 3 Squat Snatch 75%
*ride the rower @ easy pace in remainder

B. Snatch High Pull (7 x 2) 112%

C. E2M x 5 Sets: 30s Row @ Max Effort

D. 2k Row @ Recovery Pace

E. Supine Hamstring Stretch (3 x :30 / side)

Thursday

O2 Reload Protocol
[30:00 Clock]
-3:00 Choice Erg @ Zone 0
-2:00 Choice Mobility or Foam Roll

+

A1. Tabletop Glute Bridge (3 x 8)
A2. Seated Biceps Stretch (3 x 20s)
B1. Elevated Cat Pose (3 x 20s)
B2. Prone PVC Dislocate (3 x 10)
C1. Lizard Stretch (3 x 30s / side)
C2. Planche Plank (3 x 20s)
C3. Fingers-Facing Wrist Stretch (3 x 20s)
D1. Plank Middle Split (3 x 30s)
D2. Middle Split on the Wall (3 x 45s)
D3. Air Squat Hold w/ Light Plate Counterbalance (3 x 20s)
D4. Russian Baby Maker on the Wall (3 x 45s)
E1. Curled Seiza Sit; barefoot (3 x 20s)
E2. Elevated Achilles Stretch; barefoot (3 x 20s / side)
E3. Empty Barbell Front Squat; barefoot (3 x 3) @63×1
F1. Cossack Squats (3 x 10)
F2. Banded Face Pulls (3 x 10)

Friday

1k Row @ Ramping Pace

+

A. Hanging Gym Prep Routine

B. EMOM 5: 3 BB Bent Over Row + 3 Hang Power Clean + 3 Front Squat + 3 Strict Press empty bar

C. EMOM 10: 4 Hang Squat Clean Thruster 40% of C&J

D. EMOM 16
1) 10s Max CTB
2) 12s Max BMU
3) 14s Max LLRC
4) Rest

E. For Time: 50 Strict HSPU
*every break, run 100m

F. 1600m Run @ Nasal Cap

G. 400m Walk with Breath Sync

H. Knee Health Routine

Saturday

The Name Game

5:00 AirBike @ Warm-Up Pace

+

A1. Alternating Lizards (3 x 12)
A2. Boot Strappers (3 x 12)
A3. Seal Push-Ups (3 x 12)
A4. Jerk Grip PVC Prone Lift-Off (3 x 12)
A5. Fingers-Facing Wrist Stretch (3 x 20s)

B1. Wall Ball Front Squat (3 x 5) @24×1
B2. Alternating Step-Ups (3 x 6) 4s lower each
B3. Rope Pull; Seated-to-Stand (3 x 2)
B4. Supinated Strict Knees-to-Elbows (3 x 4)

C. Strength
AMRAP 5:00:
-3 Sandbag Cleans 150/100lb
-Rest 30s-
(R2M)
5 Rounds for Time:
-5 TnG Power Clean @ 70%
-Rest 60s-
(R2M)
For Time:
-21 Parallette HSPU*
*choose a deficit that allows for tough, repeatable triples

D. 2 Sets: (rest to recovery b/w)
Complete @ Wko Pace
-1:00 Row @ Ramping Pace
…
-10 Wall Balls
-8 GHD Sit-Ups
-6 DB Lunge Step-Ups
-4 Toes-to-Bar
-2 DB Box Step-Ups
-1 Rope Climb

“Farmer’s Daughter”

For Time [14min Cap]
-60 Wall Balls 20/14lb to 10/9ft
-50 GHD Sit-Ups
-40 DB Lunge Steps*
-30 Toes-to-Bar
-20 DB Box Step-Up* 24/20″
-10 Rope Climbs

*50/35lb per hand

record your score here

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

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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