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Monday, April 25
*if you need to do these two sessions together, cut 2 sets of squat and deadlifts out of the strength work and complete the running after the strength.
AM
ZOAR Run Warm-Up
+
EMOM 4: 25s Form-Focused Run
+
6-7 Rounds
-3:00 Run @ 12:00 Test Pace
-2:00 Recovery Walk
+
5:00 Walk with Breath Sync
+
Hip Flexor Mobility Checklist
PM
5 Rounds for Quality
-8 Cossack Squats
-8 Calorie AirBike
-6 ATG Split Squat / leg
-6 Push-Up + Down-Dog
+
A. Back Squat (7 x AMRAP-2) 85%
B. Hand-Release Deadlift (6 x 2-4) 86%
C. Bench Press (8,6,4,2,2,2) Build to 85-90%
+
3 Rounds @ 60-70% Effort
-21/18 Calorie AirBike
-15 GHD (sub 12 TTB)
-12 Burpee to 12″ Target
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–Supine Hamstring Stretch (3 x 0:45 / side)
–Calf Stair Stretch (3 x 0:45 / side)
-Foam Roll Low Back (3 x 0:45)
Tuesday, April 26
12:00 AirBike @ Warm-Up Pace
-At 3,6,9,12:00: 20s Elevated Cat Pose + 20s Seated Biceps Stretch
+
[Inversion Silos]Silo 1: Unable to Handstand Walk 10ft Consistently
A. Low Ring Plank Pike (3 x 4-6) rest as needed
B. Weight Shifts; Heels-to-Wall (2 x 8ea)
C. Lateral Wall Walk; Heels-to-Wall (2 x 5ft / way)
D. [10-12:00 Clock]
Handstand Walk Attempts; unfatigued practice
Silo 2: Able to Handstand Walk 10-25ft Consistently
A. Low Ring Plank Pike (3 x 4-6) rest as needed
B. Weight Shift (or) Shoulder Taps; Heels-to-Wall (2 x 8ea)
C. EMOM 8-10: 25ft Handstand Walk
*cap at 25s mark of each minute
Silo 3: Able to Handstand Walk >25ft Consistently
A. Wall Walk + 15s Chest Only Handstand Hold (1 x 2)
B. [5:00 Clock] Static Handstand Hold Practice
C. AMRAP 5:00 @ 70% Effort
-8 Kipping Ring Dips
-25ft Handstand Walk*
*must be unbroken to count
+
E2M x 4 Sets:
-4 Clean & Jerk*
-Max Strict HSPU, Until 1:00 Mark
*205/145lb or 75%, whichever is less
+
E2M x 4 Sets:
-100m Row
-Max Sandbag Over-the-Shoulder 150/100lb, Until 1:00 Mark
+
3 Rounds
-90s Foam Roll Lats & Triceps
-30s Prone Shoulder Circles
Wednesday, April 27
4 Rounds @ Warm-Up Pace
-10 Alternating Reverse Lunges
-10 Ring Row; Palms Up
-10 Tabletop Glute Bridge
-10 DB Curl + Press*
*light & controlled tempo
+
A. Legless Rope Climb* (5-10 Singles)
*scale to 2:1 Rope Pull-to-Stand for LLRC
*equipment sub: 3:1 supinated strict pull-ups for LLRC
B. “Two Ropes”
[2019 Age Group Games E3]
5 Rounds for Time
-3 Rope Climbs 15ft
-15 Front Squats 115/75
-60 Double Unders
C. Front Squat (5 x 2) 83-86% @40×0
+
Move Through…
-Seated Biceps Stretch (3 x 1:00)
–Fingers-Facing Wrist Stretch (3 x 0:30)
–Supine Breathing (3:00 @ 2040 cadence)
Thursday, April 28
(recovery)
+
Accumulate 40-60 minutes at a Zone 2 Heart Rate
*allow 8-10 minutes for your heart rate to enter Z2
+
10-15min Mobility; Self-Directed
Friday, April 29
A. ZOAR Snatch Warm-Up
*tabata run or ski for part 1 – nasal
B. Snatch Strength
E90s, Until Failure: 1 Power Snatch*
*start at 70% and add 5lb per set
…
E90s x 6 Sets: 3 Deficit Snatch High Pull at 110%
C. AMRAP 20:00; Each @ Strong Effort
-8 Toes-to-Bar
-8 Bar-Facing Burpee
-8 Overhead Squat; moderate*
-8 Bar-Facing Burpee
-8 Toes-to-Bar
-Rest 2:00-
*no rack
*this should be a weight you can pick up immediately and be confident you can hit unbroken, but it should also be a challenge to hold on to it in the latter half of the AMRAP
D. Strict Pulling Variance
[15:00 Clock]
Pick a novel movement that you don’t have a ton of experience with or confidence in and work on unfatigued reps (or drills) towards completing that movement
-Pegboard
-(Legless) Rope Climb
-(Strict) Ring Muscle-Up
–Muscle-Up Drills
…
-5:00 Row @ Recovery Pace
–Foam Roller Routine
-2:00 Seated Biceps Stretch
Saturday, April 30
A. Hip Flow Sequence (x4 / element)
B1. Bottom Half Only Front Squat (4 x 10) empty bar
B2. Elevated Achilles Stretch (4 x 20s / side)
B3. Banded Front Rack Stretch (4 x 20s / side)
C. Front Squat: Build to a Triple at RPE 8.5-9
AMRAP 5:00
-2 Back Squat 85%*
*from the rack
(Rest 5:00)
AMRAP 5:00
-3 Wall Walk
-9 Chest-to-Bar
(Rest 5:00)
AMRAP 5:00
-4 DB Snatch 70/50lb*
-2 Wall Walks
*scale / sub to 50/35lb for 8 reps
(Rest 5:00)
AMRAP 5:00
-12 Single DB Lunge 70/50lb*
-12 Chest-to-Bar
*hold it as you please
+
5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Sunday, May 1
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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