Week of 3.27.23

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Monday

A. ZOAR Snatch Warm-Up

B. Snatch + Hang Snatch + Snatch Balance + Overhead Squat (8 Sets)
*start at 60%x2,70%x2,75%x2,80%x2

C. Every 3:00 x 6 Sets:
-6 Overhead Squats; build across
-Max Burpee Pull-Up, Until 60s Mark

D. 3 Sets: (rest 4:00 b/w)
AMRAP 4:00
3…6…9…
-KB Power Clean* 53/35’s
-Handstand Push-Up

*KBs must touch the ground each rep

E1. Elevated Achilles Stretch (3 x 30s)
E2. Elevated Pigeon Stretch (3 x 30s ea)
E3. Banded External Rotations (3 x 10ea)

F. 7:00 Supine Breathing @ 3060 Cadence

Tuesday

A. Jerk Warm-Up 1.0

B. Split Jerk with Pause in Split (6 x 2) 70-80%

C. Hand-Release Deadlift (4 x 4)
*start at 70% and build to tough set while holding the tempo

D. 4 Sets: (rest 3:00 b/w)
-5 Wall Walk
-15 GHD
-5 Wall Walk

E. AMRAP 35:00 @ 60-70% Effort
-250m Row
-8 Burpee Box Jump, Step Down 24/20″
-4 KB Farmers Carry 70/53’s (25ft=1)
-250m Row
-8 Burpee Box Jump Over 24/20″
-2 KB Single Arm Overhead Walking Lunge 53/35lb (25ft=1)

F. Side Plank (4 x 30ea)

Wednesday

[18:00 Clock]
-90s Choice Erg; easy
-8 Air Squat + Toe Touch
-8 Alternating Lizards
-8 Boot Strappers
-8 BB Strict Press
-8 BB Front Rack Rotations
-20s Handstand Hold; Soles-to-Wall

+

A. Every 2:30 x 5 Sets:
-10 Thrusters
*start moderate & build to heavy set
*from the rack

B. 4 Rounds for Time
-2 Wall Walk
-4 Bench Press 155/95lb
-6 Strict Pull-Ups
-8 Box Jump Overs 24/20″

C1. DB Prone Row (4 x 8) RPE 7
C2. Half Kneeling Landmine Press (4 x 8ea) RPE 7

D. Accumulate; as you see fit
-50 Back-to-Wall Tib Raise
-50 Calf Raises; 1s pause at bottom
-50 Banded Good AM; 4s lower
-50 ATG Split Squat (split); 4s lower

Thursday

(recovery)

A. [25:00 Clock]
-25ft DB Bear Crawl 25/15’s
-20 Seated Banded Hamstring Curls
-15s Handstand Hold*
-10 Seated L-Sit Raises
-5 Rope Pull-to-Stand
*freestanding, banded with rig, or against the wall

B. 4 Rounds
-AMRAP 1:00: Ring Row
-Rest 1:00-
-AMRAP 1:00: Russian KB Swings 53/35lb
-Rest 1:00-
-AMRAP 1:00: AirBike Calories @ Nasal Cap
-Rest 1:00-

C. Joint Health: Pick 1-2 Routines

D. 6 Rounds
-30s Y Overhead Stretch on the Rings
-30s Frog Stretch
-30s Seated Biceps Stretch
-30s Couch Stretch / leg

Friday

3 Rounds
-500m Row
-20 Alternating Lizards
-20s Elevated Cat
-5 Front Squat; empty bar
-5 Strict Press empty bar

+

4 Rounds – with empty bar
-5 Squat Snatch; 1s pause in catch
-8 Barbell Front Rack Rotations
-5 Triple Pause Thrusters
-5 RDL

+

Building Sets; 10-15:00
*each movement to 60-70%

+

“Supertotal”
[0:00-10:00] Snatch
[10:00-20:00] Clean & Jerk
[20:00-30:00] Back Squat
[30:00-40:00] Bench Press
[40:00-50:00] Deadlift

+

5:00 AirBike @ Easy Pace

5:00 Choice Mobility

Saturday

A. EMOM 15
1) Row; easy
2) Movement Prep; choice
3) Crossover Single Unders

B1. DB Squat Snatch (6 x 3R+3L)
B2. DB Snatch Balance (6 x 3R+3R)
*rest b/w sides & sets
*build in each movement, ending heavy

C. EMOM: 1 Bella Complex*
*Squat Clean + Jerk + Front Squat + Jerk
*Until Failure (or) RPE 9.5
*Start at 40% of your clean & jerk (round down) and add 10/5lbs per minute

D. 5 Rounds for Time
-18/15 Calorie AirBike
-5 Back Squat 70%

E. 5k Row @ 60-70% Effort
*every 1k: perform…
-4 Wall Walks
-6 Burpee Pull-Ups

F. 5 Rounds
-30s Couch Stretch / side
-25 Banded Hamstring Curls
-15 Banded Face Pulls
-10 Banded 90-90 Raises

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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