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Monday
10:00 AirBike @ Easy Pace
-EMOM (Starting at 3:00): 3 BJO 30″
+
B1. Deadlift (5 x 2) Building to 75%
B2. Broad Jump (5 x 1.1.1) @ Max Effort
C. Every 2:00 x 6 Sets: 2 Deadlift
*start at 75% & build across, ending heavy
D. E90s x 6 Sets:
-3 sHSPU to Challenging Deficit
E. AMRAP 18:00
-15 Box Jump 24/20″
-10 KB Sumo Deadlift High Pull 70/53lb
-5 Wall Walk
F. Accumulate; as you see fit
-10 TGU / arm; moderate
-30 Hanging Leg Raises
-60 Banded Face Pulls
-120 Seated Banded Hamstring Curls
Tuesday
5:00 Choice Cyclical; nasal, easy
+
A1. Squatting Victory; Banded Crossover (4 x 12)
A2. Seated Banded Hamstring Curls (4 x 20)
B. Power Snatch + Hip Squat Snatch + 2 OHS (5 Sets) 70% of Snatch
C. EMOM 10: 1 Snatch
*start at weight from “B” and build every other set, ending heavy
D. Every 2:00 x 6 Sets: 2 Snatch High Pull 112%
E. 8 Sets: (rest 2:00 b/w)
AMRAP 2:00
-25ft Front Rack Lunge 115/85lb
-8 Toes-to-Bar
-25ft Front Rack Lunge 115/85lb
-8 Bar-Facing Burpee
F. 3-4 Sets:
-30 GHD
-5 DB Bent Row / arm; as heavy as possible
Wednesday
A. Jerk Warm-Up 1.0
*start all jerks from the floor in this warm-up
B. Power Clean + Split Jerk (8 Sets)
*start at 65% and build to heavy
C. Strict Press (7,6,5,4,3,2) Each at RPE 8-9
*goal is to start with the same load as last week
D. Hang Power Clean (5 x 7) RPE 6-7
+
[At 0:00]For Time
-50/40 Calorie AirBike
-40 Back Squat 135/95lb
-30 Box Jump Over 30/24″
…
[At 15:00]
-50/40 Calorie AirBike
-30 Front Squat 135/95lb
-20 Burpee Box Jump Over 30/20″
+
6 Rounds for Quality
-12 Back-to-Wall Tib Raise
-60s Crossover Double Under Practice
Thursday
(recovery)
A. EMOM 12
1) 4-6 Strict Pull-Ups; slow lower on each
2) 4-6 Strict Ring Dip; slow lower on each
B. 20:00 AirBike @ 50% Effort
-Every 2:30(-0:00): 10 Calorie Ski @ Strong Pace
C. [25:00 Clock]
-10 Hollow Rocks
-15 Banded Lat Row
-20 Banded Face Pulls
-25 Banded Hamstring Curls
-30s Kneeling Hip Flexor Stretch; Banded-Distracted
D. Move Through; Moderate KB
-5 TGU / arm
-10 TGU Sit-Up / arm
-20 KB Windmill / arm
-60s KB OH Hold / arm
Friday
Open 23.3 Test
2 Rounds
-2:00 Easy AirBike
-50 Single Unders
-2:00 Easy Row
-50 Single Unders
+
3 Rounds
-5 Hang Power Snatch; empty bar
-20s Overhead Opener; Hands-on-Wall
-8 Up-Dog to Down-Dog
+
3 Sets: (rest 90s b/w)
-1 Wall Walk + 12s Overhead Opener
-30 Single Unders
-3-5 No Contact Power Snatch 95/65lb
+
2 Sets: (rest 90s b/w)
-2 Wall Walk
-20 Double Unders
-1.1.1 Snatch 135/95lb
+
2 Sets:
-1-3 sHSPU
-20 Double Unders
-1 Snatch 185/125lb
+
Build to 225/155lb (or) 90%, whichever is less
Open Workout 23.3
-5 Wall Walks
-50 Double Unders
-15 Snatch 95/65lb
-5 Wall Walks
-50 Double Unders
-12 Snatch 135/95lb
*If completed before the 6:00 Cap, add 3:00
-20 Strict HSPU
-50 Double Unders
-9 Snatch 185/125lb
*If completed before the 9:00 Cap, add 3:00
-20 Strict HSPU
-50 Double Unders
-6 Snatch 225/155lb
Saturday
[0:00-20:00]-10/7 Calorie AirBike @ Easy Pace
-5 KB Arm Bar / side; moderate
-5 Pausing BB Good Morning
-1 Wall Walk + 15s Overhead Opener
-7/5 Calorie AirBike @ Sprinty Pace
-8 Prone T Liftoff; 2.5lb / Hand
-8 90-90 Hip Rotations
-5 Complexes: Muscle Snatch + Pause OHS; empty bar
+
A. E2M x 14 Sets: (7 Each)
1) 6 DB Snatch 70/50lb + 8 Chest-to-Bar + 6 Snatch + 8 CTB + 6 Snatch
2) 10/8 Calorie Bike + 1.1 Power Clean @ Battery Effort*
*pick a weight that is challenge but you should be successful at for all sets *building is permitted, but all sets should be challenging
B. EMOM 15: 1 Front Squat
(goal is to build each set, with the last 2 sets at each variation being tough)
*sets 1-5 @44×1
*sets 6-10 @ 31×1
*set 11-15 @ 30×1
C. EMOM 16
1) 10 Thrusters 115/85lb + Max Pistols
2) Rest
3) 20 GHD Sit-Ups + Max BMU
4) Rest
D. E10M x 3 Sets:
For Time @ 85-90% Effort
-30/25 Calorie Row
-3 KB Lunge* 53/35’s (25ft=1)
-25 Shuttle Run (2x25ft=1)
*length 1 = overhead
*length 2&3 = front rack
(rest b/w sets on airbike)
E. 4 Rounds
-5-7 Glute-Ham Raise; 4s lower
-15 Banded Ext Rotation / arm; elbow-by-side
Sunday
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
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