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Monday, February 7
(Additional Recovery Day)
60:00 Clock @ Conversational Pace
-15 Cal AirBike
-18 Alternating Step-Ups 24/20″
-20s Side Plank Hold / side
-15 Cal AirBike
-12 Ring Rows
-30s High Plank Hold
-15 Cal Row
-12 Scap Pull-Ups
-12 Scap Handstand Push-Ups
-15 Cal Row
-100 Single Unders
-30s Air Squat Hold
Tuesday, February 8
15:00 @ Warm-Up Pace
-14/11 Calorie AirBike
-5 Triple Pause Thrusters; empty bar
-14 Alternating Step-Ups 24/20″
-5 Ring Row with Pause at Chest
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B. EMOM 6: 20s Max Alternating Pistols
C. Band-Assisted Bottom of Pistol Hold (3 x 15s / leg)
D. EMOM 6: 20s Max Thrusters 75/55lb
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Open Workout 13.4
AMRAP 7:00
-3…6…9… Clean & Jerk 135/95lbs
-3…6…9… Toes-to-Bar
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12 Rounds
-250/200m Row
-Rest 0:45
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Wednesday, February 9
Tabata Single Unders
(x8: 20s Work, 10s Rest)
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Prep HSPU, MU or CTB, and Snatch
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2 Sets:
For Total Time
-75 Double Unders
-12 HSPU*
*strict if rep max for sHSPU is >10
(Rest 2:00)
-75 Double Unders
-12 BMU*
*sub for BMU is 100% of CTB Rep Max
(Rest 2:00)
-75 Double Unders
-12 Snatch 135/95*
*or 65%, whichever is less
(rest 8:00 prior to set 2)
Coach’s Notes: Remember, you are completing this work twice. Therefore, you will accumulate 450 double unders. For each piece, cap yourself at the 1:15 Mark for the Double Unders, meaning if you have not finished at all 75 within 1:15 of starting that interval, stop and move. Pace the first set a bit conservatively with the goal to able to improve on your times for the second set.
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4 Rounds for Quality
-12-15 Ring Row
-15-20 GHD Sit-Ups
-20-25 Banded Triceps Extension
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7:00 Walk with Breath Sync
7:00 Supine Breathing @2040 Cadence
Thursday, February 10
[0:00-10:00]Choice Cyclical; nasal, easy [10:00-30:00] Unfatigued Skill Work
Option 1: Inversion Practice
Option 2: Muscle-Up Turnover Technique [30:00-50:00] O2 Reload
5 Rounds
-3:00 Cyclical @ Zone 0
-2:00 Stretch / Foam Roll; Choice [At 50:00]
Spine Health Routine
Friday, February 11
ZOAR Snatch Warm-Up
*bike or ski for part 1
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A. Squat Snatch (7 x 1) 88%
*full rest b/w
B. Squat Clean & Split Jerk (7 x 1) 88%
C. E2M x 5 Sets: 2 Hand-Release Deadlift
*build to RPE 9-9.5
*this should be very heavy, but not a max where you compromise your positions / technique
D. EMOM 8: 3 Strict Press @30×1
*start at 60% and build to heavy 3
E. For Time
-15 Rope Climbs 15ft
*rest exactly 30s b/w climbs
Saturday, February 12
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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A1. PVC Dislocates in Curled Seiza Sit (3 x 12)
A2. Banded Good Morning (3 x 12)
A3. Low Ring Transitions (3 x 3-5)
B. Snatch: Build to 1.1.1 @ Wko Weight
C. Clean & Jerk (2 x 1.1.1) @ Wko Weight
D. Prep RMU
*scale is CTB & srDip
E. Rehearsal – Complete @ Workout Pace
-4-6 C&J 135/95lb
-2-6 RMU
-4-6 Snatch 135/95lb
(Rest 4-6:00)
“The Standard”
For Time
– 30 C&J 135/95lb
– 30 Ring Muscle-Ups
– 30 Snatch 135/95lb
*RMU scale is 30 CTB & 30 srDip, broken up as you please
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5-10min Cyclical Flush
5-10min Self-Directed Mobility
Sunday, February 13
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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