Week of 11.14.22

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Monday

A. Clean Warm-Up 1.0

B. Squat Clean
(3 x 1.1) 80%
(2 x 1.1) 85%
(1 x 1.1) 90%

C. Thrusters; from the rack
(8 x 8) 45% of Clean
*rest 90s b/w sets

D. AMRAP 15:00 @ 85% Effort
-1…2…3… Rope Climb
-50 Double Under

E. Banded 90-90 Raises (4 x 12)

F. 15min Easy AirBike

G. Foam Roller Routine

Tuesday

1k Row @ Ramping Pace

+

Hanging Gym Prep Routine
*perform 4 DB snatches after each part at an ascending load

+

E2M x 18 Sets: (36:00)
-2 BMU
-4 DB Snatch 70/50lb
-6 Burpee to Bar Touch
-8/7 Cal Row
*cap at 1:15 mark of each interval

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A. Glute-Ham Raise (4 x 6)
B. 3 Rounds
-30s Sorenson Hold
-30s GHD Sit-Up Hold at Parallel
C. Side Plank (3 x 30s / side)
D. 3k Ski @ Cruise Pace

Wednesday

A. Power Snatch Warm-Up

B. EMOM, Until Failure: 1 Power Snatch
*start at 135/95 and add 10/5lb per minute

C. E10M x 3 Sets:
AMRAP 7:00
-15 Calorie AirBike
-5 Power Snatch 65%

D. E75s x 12 Sets: 2 Snatch Pulls 110%

E. AirBike Sprints
For Time // 21-18-15-12-9-6 Calories
-rest 60s b/w sets-

F. 3 Rounds
-2:00 AirBike @ Recovery Pace
-1:00 Couch Stretch / side

G. 7:00 Supine Breathing @ 3060 Cadence

Thursday

(recovery)

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

+

A. Swiss Ball Hamstring Curls (3 x 10)
B1. Tabletop Glute Bridge (3 x 12)
B2. Banded Cross Body Chop (3 x 12 / side)
C. KB Sumo Deadlift (3 x 12) @40×0 | single KB; light
*focus on driving knees wide, keeping chest up
D1. Boot Strappers (3 x 8)
D2. Banded Good Morning (3 x 12)
E1. Cossack Squat (3 x 10 total) keep your hips as low as possible
E2. Middle Split on the Wall (3 x 1:00)
F1. Elevated Cat Pose with Fingers Interlocked (3 x 30s)
F2. Single Arm Squat Therapy (3 x 5 / arm)
F3. Quadruped Thoracic Rotations (3 x 5 / side)
G1. Dip Stretch on Low Rings; feet on floor (3 x 30s)
G2. Gorilla Grab Stretch (3 x 20s)
G3. Ring Row Muscle-Up (3 x 5)

Friday

2 Rounds
-1k Easy Bike; choice
-3 TGU / arm; light to moderate

+

Squat Sequence 1.0
Hanging Gym Prep Routine; on High Rings
Squat Sequence 2.0

+

A. For Time
-5-4-3-2-1 -Back Squat 80%
-25-20-15-10-5 Box Jump Over 24/20″

B. For Time
-7-6-5-4-3-2-1 Ring Muscle-Up
*200m Run before each set

C. AMRAP 5:00
-1 LLRC
-35 Double Unders

D. For Time: 50 Devil’s Press 40/30 per Hand

E. 3 Rounds @ Relaxed Pace
-20 Step-Ups 24/20″
-20 Calorie Row
-20 Shoulder Taps; Heels-to-Wall
-20 Banded Face Pulls

Saturday

The Name Game

7:00 AirBike @ Smooth Pace

+

A1. Supinated Scap Pull-Ups (4 x 8)
A2. PVC Dislocate in Curled Seiza (4 x 12)
A3. DB Curl & sPress (4 x 8 / arm) light
A4. 90-90 Hip Rotations (4 x 8)

B1. Elevated Cat Pose with Fingers Interlocked (3 x 20s)
B2. Elevated Cat Pose with Fingers Interlocked End Range Isometrics (3 x 10s.10s.10s / way)
B3. Single Arm Squat Therapy; using the rig (3 x 5 / arm)

C. Pausing Snatch Balance: Build to Heavy Set of 3

D. Push Jerk: Build to Heavy TnG Set of 5

E. Double DB Clean & Jerk: Build to Heavy Set of 7

F. DB Overhead Squat: Build to Workout Weight
*additional mobility b/w sets as needed

G. Rehearsal
2:00 AirBike @ Ramping Pace
…
2 Rounds
-4 OHS 95/65lb
-3 CTB
…
2 Rounds
-4 DB OHS 50/35lb – split evenly
-3 CTB

“Shoots & Ladders”

For Time (13min Cap)
3 Rounds
-12 OHS 95/65lb
-8 CTB
3 Rounds
-16 DB OHS 50/35lb
-16 CTB

record your score here

+

Extra Credit:
15:00 Handstand Play
…
15:00 @ Conversational Pace
-500m Row
-5 Bench Press 205/135lb

+
-Seated Biceps Stretch
-Elbows-in-Rings Chest Stretch
-2-way Neck Stretch

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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