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Monday, May 31
5:00 Cyclical of Choice @ Easy Pace
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Complete @ Relaxed Pace
-200m Run (bodyweight)
-5 Pull-Ups, 10 Push-Ups, 15 Air Squats (bodyweight)
-5 Pull-Ups, 10 Push-Ups, 15 Air Squats (vested)
-200m Run (vested)
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Take off vest & rest a few minutes
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“Murph”
For Time
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 Mile Run
*if you have a vest or body armor, wear it
*partition the reps as you see fit
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-5:00 AirBike @ Recovery Pace
–Foam Roller Routine
Tuesday, June 1
[Recovery: Flush & Movement Work]
5 Rounds [25:00]
-3:00 AirBike or Row @ Zone 0
-2:00 Foam Roller (or) Mobility of Choice
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A1. Elevated Cat Pose (3 x 1:00) Rest 10s
A2. Elevated Cat Pose End Range Isometrics (3 x 10s.10s) Rest 10s
*first cluster actively open the joint, second cluster actively close the joint
B1. Seated Biceps Stretch (3 x 30s) Rest 15s
B2. Tabletop Glute Bridges (3 x 15) Rest 15s
C1. Seal Push-Ups (3 x 10) 2s pause at top of each | Rest 10s
C2. Alternating Lizards (3 x 10) 2s pause in each | Rest 20s
D1. Cossack Squat (3 x 8) 2s pause per position | Rest 30s
D2. Sumo Stance Good Morning (3 x 8) empty bar | Rest 30s
Wednesday, June 2
A. ZOAR Snatch Warm-Up
*cyclical of choice part 1
B. Power Snatch (3 x 1.1.1.1.1) 70-72% of 1RM | Rest 5s, Rest 2:30
*learn more about cluster sets here
C. Every 90s x 8: Front Squat + Split Jerk @ 80% of Clean & Jerk
*the bar comes from jerk blocks / rack
D. EMOM 10
1) 5 TnG Power Cleans 60%
2) 12s Max Ring Muscle-Ups
*sub 8s of Strict Pull-Ups + 8s of Strict Ring Dips
E. FLR Hold on the Low Rings: Accumulate 2:00
Thursday, June 3
[Recovery: Skill Silos & Movement Work]
Coach’s Notes: Moving forward in the cycle, weeks will not have two recovery days. However, it is wise to err on the side of caution after maxing out multiple times last week, doing “Murph” Monday and then maxing out again tomorrow. Set yourself up for success by trusting your coach and taking today easy, as prescribed.
4 Rounds @ Warm-Up Pace
-2 Wall Walks
-4 Box Jump, Step Down 24/20″
-8 Calorie Row
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Double Under Silos
Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
Silo 2: 10-50 Double Unders unbroken consistently
E2M x 5 Sets: Max Unbroken Double Unders
Silo 3: 50 or more unbroken Double Unders consistently
EMOM 10
1) 25-40 Double Unders; As Fast as Possible
2) 8 Bar-Facing Burpees; As Fast as Possible
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A1. Elevated Cat Pose (3 x 1:00) Rest 10s
A2. Elevated Cat Pose End Range Isometrics (3 x 10s.10s) Rest 10s
*first cluster actively open the joint, second cluster actively close the joint
B1. Seated Biceps Stretch (3 x 30s) Rest 15s
B2. Tabletop Glute Bridges (3 x 15) Rest 15s
C1. Seal Push-Ups (3 x 10) 2s pause at top of each | Rest 10s
C2. Alternating Lizards (3 x 10) 2s pause in each | Rest 20s
D1. Cossack Squat (3 x 8) 2s pause per position | Rest 30s
D2. Sumo Stance Good Morning (3 x 8) empty bar | Rest 30s
Friday, June 4
A. ZOAR SN Warm-Up
*cyclical of choice part 1
B. Mock Meet (Initial Test)
[0:00-10:00] 3 Attempts Above 80% to Find 1RM Snatch
[10:00-20:00] 3 Attempts Above 80% to Find 1RM Clean & Jerk
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AirBike Cluster Cyclical Sets
-Males (4 x 20.15.10 Calories) Rest 0:30, Rest 2:00
-Females (4 x 15.12.9 Calories) Rest 0:30, Rest 2:00
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-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch
Saturday, June 5
The MASH
A. 5:00 AirBike @ Easy Pace (Nasal Breathing Only)
B. 4 Rounds @ Warm-Up Pace
-30s Single Unders
-5 Deadlifts; Building, End @ Wko Weight
-10 Row Cals
-2 Wall Walks
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Double Unders
-Chest-to-Bar
-Handstand Walk (if you have them)
-Deadlift 315/205lb (or) 70%, whichever is lighter
(Rest 5:00)
D. Sport
For Total Time
-100 Double Unders
-20 Wall Walks
-100 Double Unders
-100ft Handstand Walk
*sub 12 Wall Walks for the 100ft HSW
(Rest Exactly 5:00)
-60 Calorie Row
-40 Chest-to-Bar
(Rest Exactly 5:00)
-800m Run
-20 Deadlifts 315/205lbs
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, June 6
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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