Week of 2.13.23

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Monday

1k Row @ Ramping Pace

+

A. Hip / Hinge Routine

B. EMOM 10
1) 3 Box Jump, Step Down; from seated on bench 30/24″
2) 6 TnG Deadlifts; 4s lower; building

C. Every 2:00 x 5 Sets: 6 Deadlift
*build across, ending heavy

D. E4M x 4 Sets:
-AMRAP 1:00: Max HSW
(25ft lengths, 5ft = 1 rep)

E. AMRAP 20:00
-30 Handstand Push-Ups
-60 Box Jump 24/20″
-30 Toes-to-Bar
-60 Wall Ball 20/14lb, 10/9ft

F. Accumulate; as you see fit
-50 Hip Extension on GHD; 1s pause on each
-75 Banded External Rotations / arm
-100 Prone Banded Hamstring Curls
-125 Banded Tricep Extensions; light & fast

Tuesday

5:00 Choice Cyclical; nasal, easy

+

A1. Squatting Victory; Banded Crossover (4 x 12)
A2. Seated Banded Hamstring Curls (4 x 20)

B. LCA Snatch Warm-Up (x2)
*after each time completing, perform additional mobility & movement prep as needed

C. E90s x 8 Sets: 3 TnG Snatch

D. E90s x 8 Sets: 2 Snatch High Pull

E. AMRAP 14:00
-14 Chest-to-Bar
-14 Shuttle Runs (25ft=1)
*At 0, 3, 9, 12: Complete 14 Bar-Facing Burpees
(score is total reps, including burpees)

F1. GHD (5 x 15)
F2. Bulgarian Ring Row (5 x 8)

Wednesday

A. Jerk Warm-Up 1.0

B. Push Jerk + Split Jerk (8 Sets)
*start at 65% and build to RPE 8.5

C. Strict Press (8,7,6,5,4) Each at RPE 7-8

D. EMOM 15
1) 3 Back Squats; build to heavy
2) 6 DB Power Clean + 6 DB Thrusters*
*pick a tough but repeatable weight to use from the beginning
3) Rest

E. AMRAP 8:00
Buy-In: 8 Rope Climbs
-8/6 Calorie AirBike
-6 Alternating Pistols

F. 4 Rounds for Quality
-12 DB Bicep Curls
-12 DB Weighed Russian Twists
-12 DB RDL; 3s lower

Thursday

(recovery)

A. Every 2:00 x 5 Sets: 5 Bench Press
*start at RPE 5 and build to RPE 8.5

B. EMOM 21
1) 45s AirBike @ Cruise Pace
2) 45s Row @ Moderate Pace
3) Walk; as Rest

C. [25:00 Clock]
-10 Pallof Press / side
-15 Supinated Scap Pull-Ups
-20 Plank Shoulder Taps
-25 Single Unders
-30 Banded TKE (split)

D. Banded Shoulder Health Routine

E. Shoulder Mobility Checklist

Friday

Open Workout 23.1

60 Cal Row @ Warm-Up Pace
+
3 Rounds
-20s Forward Fold
-20s Squat Hold; Hold Rig Upright
-20s Overhead Opener
-20s Triceps Stretch / arm; on Rig Upright
+
3 Rounds
-5 Scap Pull-Ups + 5 Beat Kips
-8 Pausing Air Squats
-8 RDL; empty bar
-Front Rack Prep; as Needed
+
3 Sets; resting b/w
-1.1.1 Power Clean 135/95lb
-3-5 Toes-to-Bar
…
RMU (2 Sets)
*big a rep scheme that you plan to hold in the workout (e.g. 2-5 reps, based on proficiency)
+
Rehearsal
-30 Cal Row @ Test Pace
-10 TTB
-10 WB
-5 Clean
-5 RMU
+

Open Workout 23.2

AMRAP 14:00
-60 Calorie Row
-50 Toes-to-Bar
-40 Wall Ball 20/14lb, 10/9ft
-30 Cleans 135/95lbs
-20 Ring Muscle-Ups

+
5-10min Cyclical Flush
5-10min Choice Mobility

Saturday

[0:00-20:00]
-60s Ramping Row
-8 KB Windmill / arm; moderate
-5 Barbell Boot Strappers
-20s Y Overhead Stretch on Rings
-10 Prone Y Liftoff; no weight
-5 Glute-Ham Raise
-5 Muscle Snatch + 5 Pausing OHS; empty bar
…
[20:00-30:00]
Snatch: Build to Starting Weight

+

A. 1 Power Snatch + 2 Snatch Balance (7 Sets)
*start at 70% of PS and build to tough complex

B. Front Squat (6 x 3) @30×1
*start at 70% and build to tough set (RPE 8.5-9)

C. EMOM 12
1) 20s Max Alternating Pistols
2) 20s Freestanding Handstand Hold* in 4x4ft Box
*cap at 40s mark of interval
3) 30s Max GHD Sit-Ups

D. E3M x 4 Sets:
AMRAP 1:00
-2 Squat Clean 225/155lb*
-2 LLRC 15ft
-Max Farmer’s Carry Lengths** 70/53’s

*or 75%, whichever is less
**25ft Lengths, both feet must pass the line

E. E6M x 4 Sets:
-50/40 Calorie Row
-Max BJO 30/24″, Until 3:00 Mark
*score is total BJO reps

F. Hip Flexor Mobility Checklist

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.