Week of 4.3.23

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Monday

5:00 Choice Cyclical; nasal

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A. Skill Development
EMOM 15
1) 30s of Crossover Single Unders
2) 30s of Speed Steps
3) 30s of Triple Under Practice

B. Squat Sequence 2.0

C. Front Squat (4 x 8-10) 70-73%

D1. Forward Fold (3 x 15s)
D2. Banded Good Morning (3 x 10) 3s lower

E. EMOM 10: 3-5 Double DB Hang Snatch; heavy

F. 6 Rounds for Time
-12 Calorie Row
-8 DB Snatch 70/50lb
-4 Burpee Box Jump Over 30/24″

G. Foam Roller Routine

Tuesday

A. Clean Warm-Up 1.0

B. PC + HSC + FS (8 Sets)
*start ~50% and build to heavy

C. 10 Rounds for Time
-1 Rope Climb 15ft
-50 Double Unders

D. 5 Rounds for Quality
-8 DB Bent Row / arm
-8 Plyo Push-Ups; “Jump” to Plate

E. Hollow Hold: Accumulate 2:00

F. Accumulate; as you see fit
-30 Pausing Cossack Squats
-40 Good Morning; empty bar
-50 Back-to-Wall Tib Raise
-60 Banded Lat Row – 4s return
-70 Calf Raises; Off Plate

Wednesday

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

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A. Skill & Strength
[0:00-8:00]
Freestanding Handstand Hold Practice
[8:00-16:00]
Freestanding Shoulder Taps Practice
[16:00-24:00]
25ft Handstand Walk with Full Pirouette at Halfway point in 4x4ft box
[24:00-40:00]
Back Squat: Find Heavy Single

B. Every 4:00 x 2 Sets:
-10 Back Squat @ 65-70% (of that single)

C. 5 Sets: (rest 1:1)
-10 Snatch 75/55lb
-10/7 Calorie AirBike
-10 Thrusters 75/55lb

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

Thursday

EMOM 21 @ Ramping Pace
1) 45s Shuttle Run 54ft @ Strong Pace
2) 45s Row @ Moderate Pace
3) 45s AirBike @ Recovery Pace

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6 Rounds
-20s Y Overhead Opener on Rings
-20s Squatting Groin Stretch; holding plate
-20s Overhead Squat Hold; empty bar

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25:00 @ Conversational Pace
-1:30 AirBike; easy, nasal
-0:40 Side Plank (20s L + 20s R)
-0:20 Handstand Hold; Wall-Facing
-1:30 AirBike; easy, nasal
-0:40 Plank Middle Split Hold
-20 Banded Good Morning @ controlled tempo

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6 Rounds
-8 Ring Row @ Tough Angle
-16 Banded Tricep Extension

Friday

A. E2M x 9 Sets:
1) 60s of Pullover Practice on Pull-Up Bar
2) 60s of Crossover Practice
3) 60s of Candlestick Practice; single & double leg

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. EMOM 15
1) 2 Jerks; from the rack – building
2) 7-9 DB Push Press; heavy all
3) Rest

D. Every 10:00 x 4 Sets:
AMRAP 7:00
-12 DB Box Step-Ups 24/20″ 35/25’s
-3 Wall Walk
-30 Double Unders
-8 Russian KB Swing 70/53lb
-10 Calorie Row
-10 GHD Sit-Ups
-4 Strict HSPU
-4 Strict Pull-Ups
-10 Calorie AirBike

Saturday

2 Rounds
-3:00 AirBike; easy
-1:00 Shuttle Runs; moderate
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3 Rounds
-10 Banded Good Morning; 3s lower
-8 Scap Pull-Ups
-5 Supinated Ring Rows; pausing at chest
-20s Elbows-in-Rings Chest Stretch
-6 Box Step-Ups 24/20″; 3s lower
-20s Elevated Achilles Stretch / side
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[0:00-15:00]
Squat Clean TnG Double
*build to heavy complex
[15:00-30:00]
Front Squat + 2 Jerks; from the rack
*build to heavy complex
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4 Rounds @ Workout Pace
-8 KB Deadlift 70/53’s
-4 Shuttle Run (2x25ft=1)
-Rest 30s-
…
Build to 70% of Projected Strength Loading

“Caudle Waddle”

[22:00 Clock]
-75-50-25 KB Deadlift 70/53’s
-25-25-25 Shuttle Run (2×25=1)
…
In Remaining Time…
-Find 1RM Strict Pull-Up

(E1 is for time, E2 is for load in pounds)

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6 Sets: (full rest b/w each)
-AMRAP Unbroken Double Unders*
*drag or heavy rope
-Rest 20s-
-AMRAP-1 HSPU; 6/4″ Deficit*
*scale to a deficit you can do >5 reps

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Move Through…
-15 Banded 90-90 Raises
-5:00 Choice Cyclical @ Recovery Pace
-15 Banded 90-90 Raises
-5:00 Choice Cyclical @ Recovery Pace
-15 Banded 90-90 Raises

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.