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Monday
B. Every 2:00 x 8 Sets:
-3 TnG Power Snatch
*start at 70% and build to heavy
C. Every 2:30 x 8 Sets:
– :00 – :20 | Max Snatch 115/85lb
– :21 – :40 | Max Toes-to-Bar
D. Back Squat (7 x 4)
*start at 70% and build to RPE 9
E. 2 Sets: (rest 4:00 b/w)
AMRAP 6:00
-12 GHD Sit-Ups
-8 Front Rack Reverse Lunge 155/105
F. 15:00 Ski @ Nasal Cap
Tuesday
2 Rounds
-10 Calorie Row
-10 Scap Pull-Ups
-10 Calorie Row
-10 Easy Ring Row
-10 Calorie Row
-10 Beat Kips with Lat Activation
+
A. 2 Sets (rest 4:00 b/w)
EMOM 8
1) 15s Max Ring Muscle-Up
2) 15s Max DB Push Press 50/35’s
B. “Cindy, You Bench”
AMRAP 20:00
-5 Strict Pull-Ups
-10 DB Bench Press 50/35lb
-15 Air Squats
C. 7 Rounds @ for Quality
-2 Legless Rope Climb
-75 Double Unders
D1. DB Lateral Raises (3 x 12)
D2. Band Pull Apart (3 x 15)
D3. Banded External Rotations (3 x 12ea)
Wednesday
3 Rounds @ Warm-Up Pace
-2:00 AirBike
-15 Banded Good Mornings
-5 Toe-Touch + Air Squat
+
B. Deadlift (5 x 5)
*start at 65% and build to RPE 8.5 for final set
C. Every 3:00 x 10 Sets:
-12 DB Thrusters 50/35’s
-12 Box Jump Over 24/20″
-Max* Shuttle Run (50ft), Until 1:30 Mark
*start at 60% effort and improve your score each interval, ending at a tough pace
*each length is 1 rep
D. Semi’s Support
4 Sets: (full rest b/w)
-20/16 Calorie AirBike
-4 Sandbag Cleans 150/100lb
-20m Handstand Walk
+
[20:00 Clock]-20 Banded Hamstring Curls
-20ft Forward Crab Walk
-20s GHD Hold at Parallel
-10 Banded 90-90 Raises
-5 Half-Kneeling KB Press / side
Thursday
(recovery)
[20:00 Clock]Skill Refinement
*pick a skill that you struggle with and spent this time working in on it in an unfatigued environment
+
[30:00 Clock]Rotating Machines; as you see fit
*zone 0-1 heart rate
+
[Movement Work]A1. Seiza Sit (3 x 20s)
A2. Kneeling Hip Flexor Stretch (3 x 30s / side)
A3. Pallof Press (3 x 12 / side)
B1. Couch Stretch (2 x 1:00 / side)
B2. Banded Cross Body Chop (3 x 12 / side)
C2. Couch Stretch + Banded Distraction (2 x 1:00 / side)
C2. Kneeling Overhead Plank (2 x 0:30)
D1. Natural Leg Extension + Band Assist (2 x 5) @6111
D2. Arch Body Hold (2 x 0:30)
E1. Frog Stretch (3 x 1:00)
E2. Quadruped Hip CARs (3 x 5 / leg)
F. Glute Med Stretch (1:00 / side)
Friday
4 Rounds
-1:30 Shuttle Runs; Ramping
-1:30 Row; Easy
+
EMOM 8
1) 8 Pistols; 3s lower
2) 4 Broad Jumps; reset b/w
+
A. E2M x 7 Sets:
-5 DB Strict Press
*RPE 6-7 for all
B. E2M x 7 Sets:
Every 1:30 x 7 Sets:
-1 Split Jerk
*start at 60% & build to heavy single
C. E2M x 7 Sets:
-1 Squat Clean
*start at 60% and build to heavy single
D. E2M x 7 Sets:
-2 Pause Front Squat
*RPE 7-8 for all
E. 4 Sets: (rest 3:00 b/w)
AMRAP 3:00 @ High Effort
-8 Chest-to-Bar
-8/6 Calorie Ski
+
5 Rounds for Quality
-5 Strict Supinated Pull-Ups
-2 TGU / arm; moderate
-5 HFT / leg
Saturday
2 Rounds @ Smooth Pace; Nasal
-1:30 Row
-1:30 AirBike
+
2 Rounds
-12 Snatch Grip Overhead BB Shrugs; empty bar
-12 PVC Dislocates
-30s Front Squat Hold; empty bar
+
4 Rounds for Quality
-3 No-Contact Muscle Snatch; empty bar
-4 BTN SG Strict Press; empty bar
-5 Pausing OHS; empty bar
-6 Pausing Cossack Squats
+
Build to 60% of OHS
*additional mobility as needed b/w
+
A. E3M x 5 Sets:
-2 Overhead Squat; from the floor
*start at 60% and build to max
B. E2M x 7 Sets:
-2 Wall-Facing HSPU
*start with hands @ head level & build to 2RM deficit
C1. Shrimp Squat (3 x 6) alternating
C2. Box Jump, Step Down (3 x 6) 24/24″
D1. Band-Assisted Pistol (3 x 6)
D2. DB Hang-to-OH (2 x 5) light
E. Rehearsal
-2:00 AirBike @ Ramping Pace
-6 Box Jumps
-6 Alternating Pistols
-6 DB HTO 50/35lbs per Hand
-6 Burpees to 6″ Target
“Senior Citizen”
For Time [20:00 Time Cap]
-65 Box Jumps 24/20″
-65 Alternating Pistols
-65 DB Hang-to-Overhead 50/35’s
-65 Burpees to 6″ Target
8 Rounds @ 60-70% Effort
-2 LLRC
-25ft HSW*
-2 Power Cleans 80%
-25ft HSW*
*adjust length as needed in order to consistently perform each length unbroken
+
100 GHD for Time
+
Calf Stair Stretch
Fingers-Facing Wrist Stretch
Kneeling Hip Flexor 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.
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