For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, May 23
*mash is friday
10:00 @ Warm-Up Pace
-6 Push-Up + Alternating Toe Touch
-8 Boot Strappers
-10 Good Morning; empty bar
-12 Calorie AirBike
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E2M x 4 Sets:
-2 Back Squat 135/95lb @33×1
-3 Back Squat 135/95lb AFAP
-2 Box Jump; from Seated 30/24″
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Powerlifting Total (Test)
[0:00-12:00] Back Squat: Find 1RM
[12:00-24:00] Bench Press: Find 1RM
[24:00-36:00] Deadlift: Find 1RM
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EMOM 15
1) 50s Foam Roll Low Back
2) 50s AirBike @ Recovery Pace
3) 50s Side Plank (25s + 25s)
Tuesday, May 24
ZOAR Run Warm-Up
…
EMOM 4: 50m Form-Focused Run
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12:00 Run for Distance (Test)
Coach’s Notes: Perform this test on the same course / treadmill that you did your original test on. Aim for a modest improved based on an average pace that you are confident you can maintain across the time, but allows for a kick in the final minute.
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10:00 Walk with Breath Sync
…
Prep Movements
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2 Sets: (rest 4:00 b/w)
AMRAP 8:00 (In 20/14lb Vest)
-1 Rope Climb 15ft
-5 No Jump Burpee
-8 Alt Step-Ups 24/20″
*set 1 @ 65% Effort
*set 2 @ 80% Effort
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Move Through…
-400m Walk
-400m Jog
-400m Walk with Breath Sync
–Hip Flexor Mobility Checklist
Wednesday, May 25
5:00 AirBike @ Easy Pace
-On the Minute (+0:00): 8s Burst
…
3 Rounds for Quality
-2 Wall Walk
-20s Elevated Cat Pose
-20s Tabletop Glute Bridge Hold
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Inversion Silos
Silo 1: Unable to Handstand Walk 10ft Consistently
[10:00 Clock]
Find Max Unbroken Handstand Walk Distance
Silo 2: Able to Handstand Walk 10-25ft Consistently
AMRAP 5:00
-Max Distance Handstand Walk
*turn-a-round every 25ft section
Silo 3: Able to Handstand Walk >25ft Consistently
For Time: 200ft Handstand Walk (Test)
*complete in 8 x 25ft
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Prep All Movements for AMRAPs
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AMRAP 2:00
-Squat Clean & Jerk 165lb
(Rest 3:00)
AMRAP 2:00
-Alternating Pistols
(Rest 3:00)
AMRAP 2:00
-GHD Sit-Ups
(Rest 3:00)
AMRAP 2:00
-DB Snatch 70/50lb
(Rest 3:00)
AMRAP 2:00
-Double Unders
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Accumulate…
-3:00 Sorenson Hold
-3:00 / leg Kneeling Hip Flexor Stretch with Banded Distraction
Thursday, May 26
(recovery)
EMOM 30 @ Zone 2
1) Erg 1
2) Erg 2
3) 20s Plank Hold + 20s Dead Hang
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A. Frog Stretch (2 x 2:00)
B. Glute Med Stretch (3 x 0:45 / side)
C. Lizard Stretch (2 x 1:00 / side)
D1. Seated Biceps Stretch (3 x 1:00)
D2. Fingers-Facing Wrist Stretch (3 x 0:30)
Friday, May 27
Move Through @ Warm-Up Pace
-3:00 AirBike @ Smooth Pace
-x2: 8 Scap PU, 8 Up-Dog + Down-Dog, 8 BB Muscle Snatch, 80 Single Unders
–Squat Sequence 2.0
-x2: 8 Scap PU, 8 Up-Dog + Down-Dog, 8 BB Muscle Snatch, 80 Single Unders
-3:00 Run @ Cruise Pace
*wear a 20/14lb weight vest for only the run buy-ins of each AMRAP*
AMRAP 10:00
Buy-In: 400m Vested Run
-4 Strict HSPU
-8 Chest-to-Bar
-12 Snatch 75/55lb
(Rest 5:00)
AMRAP 10:00
Buy-In: 400m Vested Run
-7 Hand-Release Push-Ups
-7 DB Power Clean 50/35lb per Hand
-2 Lap DB Farmer’s Carry 50/35lb per Hand
(1 lap = 2x25ft)
(Rest 5:00)
AMRAP 10:00
Buy-In: 800m Vested Run
15 GHD Sit-Ups
15 Toes-to-Bar
(Rest 5:00)
AMRAP 10:00
Buy-In: 800m Vested Run
-10 Air Squat
-10 Lunge Steps
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5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Saturday, May 28
B. E2M x 5 Sets:
-Squat Snatch + 4 OHS @ 80% of Snatch
-Max RMU, Until 30s Mark
*score is total RMU
C. E2M x 5 Sets:
-4 C&J @ Weight from “B”
-Max BMU, Until 30s Mark
D. Row 5k @ Nasal Cap
E. Shoulder Mobility Checklist
Sunday, May 29
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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