Week of 4.10.23

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Monday

5:00 Choice Cyclical; nasal

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A. Skill Development
EMOM 16
1) 30s of Crossover Single Unders
2) 30s of Triple Under Practice

B. Squat Sequence 2.0

C. Front Squat (4 x 6-8) 72-75%

D. EMOM 14
1) 6 KB Thrusters; build to heavy
2) 20s Max KB Deadlift; same weight

E. AMRAP 14:00
-12 V-Ups
-8 Box Jump Over 24/20″
-4 KB Hang Clean & Jerk 70/53lb

F. Foam Roller Routine

Tuesday

A. Clean Warm-Up 1.0

B. 2 Hang Squat Clean + 2 Jerks (8 Sets)
*start ~50% and build to heavy

C. 20:00 Row for Calories
-Every 2:00 (+0:00): 2 Legless Rope Climbs
*if you are forced to rest more than 15s b/w reps, move the second rep to with legs

D. EMOM 21
1) 14 DB Bicep Curls; Alternating
2) 25-50ft Handstand Walk
3) 15 Banded Lat Row

E. Accumulate; as you see fit
-60s Squat Hold; regular stance
-60 Russian KB Swings; moderate
-60s Squat Hold; wide stance
-60 Breath Sandbag Hold 150/100lb
-60s Squat Hold; narrow stance
-60 Band Pull Apart @ Controlled Tempo

Wednesday

3 Rounds
-300m Ski (or) Row
-5 Prone Shoulder Circles

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A. Skill Development
[0:00-8:00]
Freestanding Handstand Hold Practice
[8:00-16:00]
Freestanding HSPU Practice
[16:00-24:00]
2x15ft Unbroken HSW with 180 Degree Pirouette at Turn Around

B. Every 4:00 x 4 Sets:
-8 Back Squat
*start at 60% and build to heavy

C. AMRAP 10:00 @ 85-90% Effort
-30 Bar-Facing Burpees
-45 Deadlifts
-30 Power Clean
-15 Snatch
*bar weight = 75% of snatch

D. 3 Rounds
-30s Supine Hamstring Stretch / side
-8 Supine Glute Bridge
-30s High Pigeon Pose / side
-15s Rear Plank Hold

E. 3 Rounds
-10 Banded 90-90 Raises
-10 Tabletop Glute Bridge

Thursday

ZOAR Run Warm-Up 2.0

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7:00 Run @ 70% Effort
…
14:00 Row @ 60% Effort
…
21:00 AirBike @ 50% Effort

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6 Rounds
-20s Dip Stretch; Toes on Floor
-20s Squatting Ankle Mobility; holding plate
-20s Overhead Squat Hold; empty bar

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Every 90s x 14 Sets: (7 Each)
1) 1 Power Snatch + 1 OHS + 1 Power Snatch + 1 OHS
2) 5 Dips + 10 Ring Row + 15 Banded Face Pulls

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Banded Shoulder Health Routine

Friday

A. ZOAR C&J Warm-Up

B. 4 Rounds for Quality
-5 Y Ring Row
-20s Dip Stretch; Low Rings
-5 Strict Press; empty bar
-20s Y Overhead Stretch on Rings

C. Every 3:00 x 5 Sets:
-1 Power Clean + 2 Jerks; all heavy
-Max Burpee Box Jump Over 24/20″, Until 45s Mark

D. Every 10:00 x 5 Sets:
AMRAP 5:00 @ 75-80% Effort
-2 Burpee Bar Muscle-Up
-12 Calorie Row
-2 Wall Walk
-12 Wall Ball
-2 Deadlift 315/205lb
-12 Box Jump 24/20″
*active recovery on the airbike b/w sets

E. Trunk Stiffness Routine

F. 7:00 Supine Breathing @ 3060 Cadence

Saturday

2 Rounds @ Warm-Up Pace
-2:00 AirBike
-2:00 Row

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A1. Elevated Cat Pose (3 x 20s)
A2. Air Squat Hold with Rig Support (2 x 20s)
A3. Banded Front Rack Stretch (2 x 20s / side)
A4. Goblet Squat (3 x 5) @33×1, light
A5. 3 Muscle Snatch + 3 Pausing OHS (3 Sets) empty bar

B. E2M x 9 Sets:
1) 60s of Pullover Practice on Pull-Up Bar
2) 60s of Freestanding Handstand Practice
3) 20s L-Sit + 3 L-Sit Pull-Ups + 20s Tucked Ring Support Hold

C. Power Snatch + Snatch Balance (5 x 2 Complexes) building

D. E2M x 12 Sets: (6 Each)
1) 1.1.1.1 Power Snatch
2) 4 Overhead Squat
*for both: build across, ending heavy

E. Clean: Build to a 255/175*
*or 85%, whichever is lighter
*after each set complete 2-3 Handstand Push-Ups

F. Complete @ Workout Pace
3 Rounds
-2 Power Clean 135/95lbs
-3 Handstand Push-Up
3 Rounds
-1 Squat Clean 185/125lbs
-2 Strict Handstand Push-Up
*use the Open 23.3 HSPU standard

“Open Season”

(Repeat of Workout #4)

For Time [15:00 Cap]
21-15-9
– Power Clean 135/95lbs
– Handstand Push-Up
…
15-12-9
– Squat Clean 185/125lbs
– Strict Handstand Push-Up
…
3-2-1
– 25ft Lengths Handstand Walk
– Clean 255/175lbs

*note: the original time cap of 11:00 has been extended for this repeat

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For Time @ 70-80% Effort
10-8-6-4-2
-Strict Pull-Up
20-18-16-12-10
-Calorie Row

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Banded External Rotations (3 x 12ea)

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Move Through…
-0:30 Seated Biceps Stretch
-2:00 Frog Pose
-0:30 2-Way Neck Stretch / side
-1:00 Couch Stretch / side
-0:30 2-Way Neck Stretch / side
-0:30 Seated Biceps Stretch

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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