For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday
B. Thruster (5 x 5) Build to RPE 8
*first rep comes from the floor
C. Clean & Jerk
(3 x 1.1) 80%
(2 x 1) 85%
(2 x 1) 90%
(1 x 1) 95%
D. 4-4-4-5:00 Intervals
(Rest 2:00 b/w Each)
-50/40 Cal Row
-5 Front Squat 205/145lb; no rack
-5 Rope Climb
-Max Cleans 205/145lb
E. 3k Easy Row
F. Banded 90-90 Raises (4 x 12)
Tuesday
3mi AirBike @ Ramping Pace
+
Hanging Gym Prep Routine
*perform 10 Scap HSPU after each element
+
E2M x 20 Sets: (40:00)
-10/7 Cal AirBike
-4 CTB
-4 BJO 30″
-4 HSPU; 3.5/2″ Deficit**
*cap at 1:15 mark of each interval
**adjust deficit as needed to keep unbroken
+
A. Glute-Ham Raise (4 x 8)
B. 4 Rounds
-30s Sorenson Hold
-30s GHD Sit-Up Hold at Parallel
C. Side Plank (3 x 30s / side)
+
3mi AirBike @ Cruise Pace
Wednesday
B. EMOM, Until Failure: 1 Squat Snatch
*start at 135/95 and add 10/5lb per minute
C. AMRAP 15:00
-20/15 Calorie Row
-1 Snatch 87%
D. E90s x 10 Sets: 2 Snatch Pulls 112%
E. For Time // 24-21-18-15-12-9 Calorie Row
-rest 60s b/w sets-
F. 3 Rounds
-2:00 Row @ Recovery Pace
-1:00 Couch Stretch / side
-0:30 Seal Stretch
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. Tabletop Glute Bridge (2 x 12)
B. Boot Strappers (2 x 12)
C. Kang Squat (2 x 12) empty bar
D1. Forward Fold Stretch (4 x 0:30)
D2. L-Sit Raises (4 x 10-15) hands by knees
E1. Tabletop Glute Bridge (3 x 10)
E2. Seated Biceps Stretch (3 x 30s)
E3. Behind-the-Back PVC Raise (3 x 12)
F1. T-Spine Opener (3 x 45s)
F2. Wall Walk + 5s Overhead Opener (3 x 3)
G1. Seiza Sit Raise (3 x 20-30s)
G2. Curled Seiza Sit (3 x 15s)
G3. Natural Leg Extension; Band Assisted (3 x 5) 6s lower
G4. Curled Seiza Sit (3 x 15s)
+
7:00 Supine Breathing @4080 cadence
Friday
2 Rounds
-1k Easy Bike; choice
-3 TGU / arm; light to moderate
+
Squat Sequence 1.0
Hanging Gym Prep Routine
Front Rack Mobility Checklist
+
A. E5M x 5 Sets:
For Time // 7-5-3
-Hang Squat Clean 155/105lb
-Chest-to-Bar
-Bar-Facing Burpee
B. Accumulate; for Quality
-15 Legless Rope Climbs
-15 Handstand Walk Attempt
Coach’s Notes: Each Handstand Walk Attempt should be something that is challenging for you. If you’re working on getting handstand, this could be doing a drill followed by a walk attempt. For more experienced athletes, this could be a run through of an obstacle course or ramp.
C. 3 Rounds @ High Effort
-20 Cal Ski
-Rest 20s-
-20 Cal Row
-Rest 20s-
D. 3 Rounds @ Relaxed Pace
-20 Calorie Row; nasal
-20 Banded Face Pulls
-20 Calorie Ski; nasal
-20 Banded Hamstring Curls
Saturday
The Name Game
5:00 Choice Erg @ Easy Pace
+
[15:00 Clock]-10 PVC Dislocates
-20s Ring Dip Hold; Toes-on-Floor
-5 Beat Kips; High Rings
-20s Y Overhead Stretch on Low Rings
-3 Y Ring Row + 3 Ring Row
-3 BTN Strict Press + 3 Snatch Balance; empty bar
-5 Seal Push-Ups + 20s Seal Stretch
-10m Ostrich Walk
+
A. Hand-Release Deadlift 80% (3…4…5…)
*rest 3:00 b/w sets
*no more than 2s rest b/w reps – build to RPE 9
B. DB Alternating TnG Squat Snatch (6 x 6)
*build to heavy set
C. E5M x 3 Sets:
AMRAP 1:00: Burpee Sandbag Box Get Over
*48/40″ with 150/100lb bag
+
Additional Movement Prep; as needed
-Build to Wko Mvmts & Weights
+
Rehearsal
-2:00 Ramping AirBike
…
2 Rounds @ Wko Pace
-3 RMU
-3 Squat Snatch
-6 GHD
+
“Go Home Amanda, You’re Drunk”
AMRAP 15:00
3…5…7… Ring Muscle-Up
3…5…7… Squat Snatches 135/95lb
6…10…14… GHD Sit-Ups
+
Extra Credit:
20:00 Handstand Play
…
20:00 @ Conversational Pace
-20s Single Arm KB Overhead Hold 53/35lb
-20s Ring Support Hold
-20s Supinated Ring Row Hold at Chest
-20s Dip Stretch; on Low Rings
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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