For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
The Name Game is moved to Friday this week, in the event that people celebrating Christmas do not plan to workout that day. There is an optional workout for people who plan to hit a session on Saturday the 25th.
Monday, December 20
B. E2M x 6 Sets:
-1.1.1 Squat Clean & Push Jerk
*reset b/w reps as fast as possible
*start at 60% of Clean & Jerk 1RM and build to a heavy set
C. 3 Sets: (rest 1:1)
For Time
-75 Double Unders
-15 sHSPU*
-75 Double Unders
-10 Burpee Box Jump Overs 24/20″
*start with the biggest set you can, but if/when you break move to kHSPU to finish
D. E5M x 3 Sets @ Max Effort
-14/10 Calorie AirBike
-Max Thrusters @ 115/85lb Until 30s Mark
+
3 Rounds
-0:15 2-Way Neck Stretch / side
-1:00 Couch Stretch / leg
-0:30 Calf Stair Stretch / leg
Tuesday, December 21
1k Row @ Ramping Pace
*increase pace every 200m
+
EMOM 12
1) 8 Beat Kips + 4 Strict Ring Dip
2) 5 Clean & Jerk 95/65lb
3) 2-3 Strict Pull-Ups + 8 Scap Pull-Ups
4) 5 Snatch 95/65lb
+
[At 0:00] Cap at 3:002 Rounds for Time
-9 Clean & Jerk 115/85lb
-6 Ring Muscle-Up [At 6:00] Cap at 9:00
For Time
-11 Snatch 135/95lb
-11 Bar Muscle-Up [At 12:00] Cap at 18:00
3 Rounds for Time
-15 Deadlift 225/155lb
-15 Chest-to-Bar
+
Row (4 x 15.13.11 Calories)
*rest 20s b/w clusters
*rest 90s b/w sets
+
2 Rounds
-1:30 Kneeling Hip Flexor Stretch / side
-1:00 Biceps Stretch on Low Rings
Wednesday, December 22
15:00 Clock @ Warm-Up Pace
-8/5 Cal AirBike @ Sprinty Pace
-30s Squatting Groin Stretch
-8 Banded Good Morning
-30s Elevated Cat Pose
+
10 Sets: (rest 60s b/w)
-4 Double DB Hang Snatch 50/35lb per Hand
-25ft Single DB Overhead Lunge 50/35lb
-12 Wall Balls
+
EMOM 16
1) 15-20 GHD
*sub 45s of Straight Leg Sit-Ups
2) 15-20 Ring Row
3) 15/12 Calorie Ski
*sub 15 banded lat row
4) 25s Max Hand-Release Push- Ups
+
Prone Shoulder CARs (4 x 4 / arm)
Thursday, December 23
[0:00-10:00] Choice Cyclical*nasal, easy
…
[10:00-30:00] Unfatigued Skill Work
Coach’s Notes: Pick a skill / category of movement (e.g. Double Unders, Handstands, Muscle-Up Turnover, Snatch Technical Work) and practice skill-related components. This means to choose elements of a skill that aren’t super physiologically challenging, since today is your recovery day.
For example, if your snatch turnover needs refinement, practice PVC & empty bar drill (e.g. snatch balance, snatch drops, slow motion pulls) rather than performing working sets of snatches.
Don’t know where to start?
Check out the resources in the Movement Library (and/or) consult my help in the Whiteboard.
…
[30:00-50:00] O2 Reload
4 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice
…
[At 50:00] Hip & Thoracic Mobility
A. Around-the-World Plank (3 Continuous Rotations x 5 Breaths per Position)
*side, front, side, rear
B. Russian Baby Maker on the Wall with Overhead Reach (2 x 1:00) 10s shake out b/w
C1. T-Spine Opener (2 x 0:45s)
C2. Wall Walk + Overhead Opener (2 x 10s Hold)
*execute the hold with nose and toes touching the wall
D. Kneeling Hip Flexor Stretch with Banded Distraction (2 x 1:30 / side)
F. Around-the-World Plank (3 Continuous Rotations x 5 Breaths per Position)
*side, front, side, rear
Friday, December 24
The Name Game
3:00 AirBike – nasal, easy
+
3 Rounds @ Warm-Up Pace
-10 Cal Row
-10 Beat Kips
-10m Ostrich Walk
-30s Elevated Cat Pose
+
Every 2:30 x 5 Sets:
-3 Front Squat + 1 Split Jerk
*70-74-77-83-87% of Split Jerk
+
Hanging Gymnastics Prep Routine
+
Rehearsal
-2:00 Row @ Ramping Pace
…
3 Rounds @ Workout Pace
-7 Toes-to-Bar
-9 Shoulder-to-Overhead 95/65lb
(Rest 4-6:00)
+
“Squid Game”
9 Rounds for Time (15min Cap)
-15 Toes-to-Bar
-21 Shoulder-to-Overhead 95/65lb
+
5-10min AirBike @ Recovery Pace
5-10min Mobility; Choice
Saturday, December 25
B. Snatch: Build to 92-95% for a single
C. Snatch Grip Deadlift: Build to heavy triple
+
EMOM 40
1) 200/160m Row
2) 8-12 Bar-Facing Burpees
3) 15s Max Strict Pull-Ups
4) 5 OHS 55% – from the floor
5) 25s Max Alt Pistols – 3s lower on each rep
+
3 Rounds @ Zone 1
-500m Row
-1000m BikeErg (sub AirBike)
+
Sunday, December 26
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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