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Monday
B. E90s x 8 Sets: Power Snatch + Squat Snatch @ 74% of Snatch
C. E2M x 8 Sets: Front Squat + Split Jerk @ 80% of Jerk
D. Every 2:30 x 8 Sets:
– :00 – :20 | Max Snatch 135/95lb
– :21 – :40 | Max Toes-to-Bar
E. E5M x 3 Sets:
AMRAP 1:00:
-10 Back Squat 185/135lb
-Max Calorie AirBike, Until 1:00 Mark
+
15:00 AirBike @ Nasal Cap
+
Accumulate; as you see fit
-90s GHD Sit-Up Hold at Parallel
-80 Banded Face Pulls
-70 Seated Banded Hamstring Curls
-60 Tabletop Glute Bridge
Tuesday
[20:00 Clock]-8 Scap Pull-Ups; high rings
-8 Russian Swings 53/35lb
-20s Elevated Cat Pose
-8 Push-Up to Down-Dog
-8 Calorie Row
-20s Dip Stretch
+
A. EMOM 14
1) 15s Max Ring Muscle-Ups
2) 20s Max Bar-Facing Burpees
B. 3 Sets: (rest 4:00 b/w)
AMRAP 6:00
-3 Wall Walks
-5 KB Snatch 53/35lb per Hand
-8 Med-Ball GHD 20/14lb
C. EMOM 21
1) 25-35 Drag Double Unders
2) 2 Rope Climbs*
3) 12-16 Hang DB Snatch 50/35lb
*first or both legless, if possible
+
Calf Stair Stretch (2:00 / side)
Foam Roll Low Back (2:00)
Supine Hamstring Stretch (2:00 / side)
Wednesday
C. E2M x 10 Sets:
-X TnG Power Clean
*sets 1-2: 6 Reps
*sets 3-4: 5 Reps
*sets 5-6: 4 Reps
*sets 7-8: 3 Reps
*sets 9-10: 2 Reps
C. Every 4:00 x 8 Sets:
7-5-3
-Deadlift 225/155lb
-Bar-Facing Burpee
…
-Max* Row Calories, Until 2:00 Mark
*start at 60% effort and improve your score each interval, ending at a tough effort
D. Joint Health
[25:00 Clock]
-15 Banded Lat Pullover in Hollow Hold
-15ft Slow Bear Crawl
-10 GHD Hip Extensions
-10 Weighted External Rotations / arm – 2.5lb
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]A. PVC Dislocate in Seiza Sit (2 x 5) @ slow tempo
B. Weighted PVC Dislocate (2 x 5) 2.5lb
C. Weighted Prone PVC Dislocates (2 x 5) 2.5lb
D. PVC Dislocate in Squat Hold (2 x 5)
E. PVC Overhead Squat (2 x 5) @33×1
F. Overhead Squat (2 x 5) @33×1 | empty barbell
G. Saddle Pose w/ Back Support (2 x 0:45) rest 30s
*if you are tight stay upright, if you are flexible lay down, if you in between prop your back with a medball
H. Plank Middle Split (2 x 0:30)
I. Slider Front Split (2 x 0:45 / side)
*place hands on 5′-15″ supports, to keep your torso upright
Friday
15:00 Cyclical; nasal, easy
*rotate machines as you see fit
+
A. EMOM 12
1) 4 Broad Jump
2) 6 Ice Skater Jumps
3) 8 TnG Muscle Snatch 75/55lb
B. E90 x 16 Sets:
1) 3 Box Jump, Step Down
2) 1 Power Clean & Split Jerk
*pick a challenging height for box jumps and perform the same height across all sets
*start at 60% of C&J for the lift and build to a tough single
C. [0:00-10:00]
AMRAP 10:00
-10…20…30… Double Under
-1…2…3… Rope Climb
-10…10…10… Step-Ups 24/20″
…
[10:00-20:00]
Find Snatch 1RM
D. EMOM 20: 30s AirBike @ Strong Pace
…
5:00 @ Easy Pace
E. Hanging Leg Raises (4 x 12)
F. Strict Ring Dip (4 x AMRAP-2)
*in other words, leave 2 reps in reserve
G. Banded Face Pulls (4 x 15)
Saturday
[15:00 Clock]-10 Calorie Row
-10 Air Squats
-10 Banded Good Morning
-10 Scap HSPU
-10 Calorie Row
-10 Alternating Step-Ups
-10 American KB Swings 35/26lb
-10 PVC Dislocates
+
+
A. [15:00 Clock]
Find Max Complex:
-3 SG Deadlift + 2 Hang Snatch + 1 Overhead Squat
*must be unbroken (no reset on ground)
*hang = anywhere above the knee
B. E4M x 3 Sets:
-30s Max Sandbag Clean 150/100lb
C. E4M x 3 Sets:
-30s Max BMU / CTB
*pick the movement that allows for 30s of unbroken work
+
2 Rounds; for Quality
-6 WB
-6 DB Snatch
-6 Box Jump, Step Down
*additional prep work b/w each as needed
+
2 Rounds of the Wko @ Test Pace
“Circuit Breaker”
AMRAP 16:00
-14 Wall Ball 20/14lb to 10ft
-12 DB Snatch 50/35lb
-10 Box Jumps 24/20″
A. Deficit RDL (4 x 10) RPE 6
*double overhand grip, no hook, stand on 3.5″ bumper plate
B. DB Bent Row (4 x 10ea) RPE 7-8
C. Banded Pullover in Hollow Hold (4 x 10-12)
*attach band to upright of rig near the floor
*light to moderate band tension – focus on maintaining a tight hollow
D. Ring Support Hold: Accumulate 2:00
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
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