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Monday, November 8
AM (optional)
Accumulate 30 Minutes @ Z2
*erg of choice
PM
A. EMOM 6
1) 40s Row @ Smooth Pace
2) 8 Kang Squat; empty barbell
B. Banded Front Rack Stretch (2 x 0:30 / side)
C. Front Squat (3 x 5) 50% @31×0
*maintain full hand on bar if possible
D. TnG Squat Clean (6 x 3)
*start @ weight from “C” and build each set
*jumps should be conservative so you can build across all sets
E. E2M x 6-7 Sets: 45s for Max Wall Ball 20/14lb to 10/9ft
F. Mobility
Move Through…
–Glute Med Stretch* (2:00 / side)
–Russian Baby Maker on the Wall* (2:00)
–Overhead Triceps Stretch* (2:00 – split as desired)
*during this, breathe @ 3060 cadence
*follow-along audio here…
Tuesday, November 9
3k AirBike @ Ramping Pace
-Start @ Z0 and End @ Z2, increasing linearly
+
Add-On Program (Day 1, Week 6)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
+
2 Sets:
AMRAP 8:00 @ Sustainable Power
-8 Calorie AirBike; reset monitor each round
-8 Burpees
-8 Calorie Row; reset monitor each round
-8 Push-Up + Alternating Toe-Touch
(Rest 2:00)
AMRAP 8:00 @ Sustainable Power
-8 Calorie AirBike; reset monitor each round
-8 Alternating Reverse Lunges
-8 Calorie Row; reset monitor each round
-8 Breath High Plank Hold @ normal breath cadence
(Rest 2:00)
+
10:00 Clock @ Recovery Pace
-8 Calorie AirBike; nasal
-8 Deep Breaths in Seiza Sit
-8 Calorie Row; Nasal
-8 Deep Breaths in Passive Squat Hold
Wednesday, November 10
8:00 @ Warm-Up Pace
-10 Banded Dislocate + Pull Apart
-10 Alternating Lizards
-10m Crab Walk; forward
A. EMOM 8: 1.1 Squat Snatch @ 72%
B. EMOM 8: 1 Power Clean + Push Jerk @ 82%
C. Push-Pull Silos
Silo 1: If you are doing the HSPU (or) HSW Add-On Programs
EMOM 8: 40-50% of Your Kipping CTB Rep Max
+
Ring Rows @40×1 (3 x AMRAP-3)
Silo 2: If you are doing the CTB (or) MU Add-On Programs
3 Strict Press + 6 Push Press (3 Sets) As Heavy As Possible
+
EMOM 8: 5 Double Dumbbell Strict Press; RPE 6-7
D. Self-Directed Mobility (10:00 Clock)
*your main priorities / problem areas
Thursday, November 11
(Recovery Day)
Upon Wake-Up – Supine Breathing
7:00 @ Relaxed Cadence
*do not perform this in your bed
*pick one of these three options
Feel free to combine AM & PM Sessions if logistically it works better. If so, perform the O2 reload and then skip “A” of the PM Session and go straight into the Add-On Program.
AM
O2 Reload
15:00 AirBike or Row @ Zone 0
-At 3, 6, 9, 12, 15: 60s Foam Roll; Body Part of Choice
PM
5:00 Cyclical; Choice @ Zone 0
+
Add-On Program (Day 2, Week 6)
- Strict Pull-Ups (or) Strict Chest-to-Bar
- Bar & Ring Muscle-Ups
- Strict or Kipping Handstand Push-Ups
- Handstand Walk
Movement & Mobility
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. Feet Together Air Squat w/ Counterbalance (3 x 4) @24×1
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)
F1. Cossack Squats (3 x 10)
F2. Banded Face Pulls (3 x 20)
Mobility (Evening – Prior to Bed)
A. Lizard Stretch (1:00 / side)
B. Kneeling Hip Flexor Stretch (1:00 / side)
C. Couch Stretch (1:30 / side)
D. Seated Biceps Stretch: Accumulate 3:00
Friday, November 12
10:00 @ Warm-Up Pace
-1:00 Single Unders
-8 Russian Kettlebell Swings 53/35lbs
-0:20 Dead Hang from Pull-Up Bar
-8 Goblet Squats; light Kettlebell
-0:20 Banded Front Rack Stretch per arm
+
Triple Pause Split Jerk; from the rack (6 x 2) @ 50% of Split Jerk
-2s Pause in Dip, Split and Finish
+
A. Squat Clean & Split Jerk: Build to 3 Singles @ 90%
B. 4 Sets: (Rest 1:1)
-35 Double Unders
-5 Front Squat 155/105lb; from the floor
-21/15 Assault Bike Cals
-35 Double Unders
C. Mobility
2 Rounds
-1:00 Couch Stretch per side
-1:00 Calf Stair Stretch per side
Saturday, November 13
The Name Game
x6: 40s Row, 20s Rest
*Start @ 5k TT Pace +15-20s
*End @ 5k TT Pace
+
B1. Kneeling Burpee Plank (3 x 10 Breaths) no rest
B2. Alternating Lizards (3 x 10) no rest
B3. Bar-Facing Burpee (3 x 6) rest 60s
C. Every 30s x 5: 5-7 Wall Balls
D. Complete @ Workout Pace
Buy-In: 15 Calorie Row
2 Rounds
-11 Wall Ball
-6 Bar-Facing Burpee
(Rest 4-6:00)
“Pumpkin Hypothesis”
AMRAP 12:00
Buy-In: 66 Calorie Row
-44 Wall Ball 20/14lb to 10/9ft
-22 Bar-Facing Burpee
+
2 Rounds @ Recovery Pace
-2:00 AirBike
-1:00 Row
*return to nasal breathing ASAP
+
[5:00 Clock] Foam Roll; Choice Muscle GroupsSunday, November 14
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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