For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, May 9
5 Rounds for Quality
-14 Calorie AirBike
-10 Cossack Squats
-6 Burpee Alternating Step-Up 27/24″
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A. Back Squat (3 x AMRAP-1) 93%
B. Deadlift (4 x 1) RPE 8.5-9
*each should be heavy – not simply your top rep
C. Bench Press (4 x 1) RPE 8.5-9
*each should be heavy – not simply your top rep
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4-5 Sets: (Wearing Weight Vest)
-20 DB Deadlift 50/35lb per Hand
-15 DB Squats 50/35lb per Hand
-10 Push-Ups; 2″ Deficit
-Rest 2:00-
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AMRAP 10:00 @ 90-95% Effort
-15/11 Calorie AirBike
-Rest 60s-
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EMOM 8
1) Foam Roll Low Back
2) Easy AirBike
3) Seated Biceps Stretch
4) Easy AirBike
Tuesday, May 10
1k Row @ Smooth Pace
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A1. Scap Pull-Ups (3 x 12)
A2. Y Overhead Stretch on Rings (3 x 20s)
A3. Low Ring Transition (3 x 4)
B1. Seal Stretch (3 x 30s)
B2. Elevated Cat Pose (3 x 20s)
B3. kRMU from Box (3 x 3)
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3 Rounds for Time
-400m Run
-21 GHD Sit-Ups*
-7 Ring Muscle-Ups**
*equipment sub – 1:1 for TTB
**cap of 1:00 from when you start each round. So if you start the RMU in round 1 at 3:02, you have until 4:02 to finish before getting “capped” and moving back to the run
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3 Rounds for Time
-2 Rope Climbs 15ft*
-Rest 60s-
-6 Box Jump Overs 30/24″
-Rest 60s-
-100ft Sandbag Carry** 150/100lb (4 x 25ft)
-Rest 60s-
*equipment sub – 6 Supinated Strict Pull-Ups
**equipment sub – heavy goblet carry – KB or DB
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Wednesday, May 11
8:00 AirBike @ Easy Pace
-On the Minute (+0:00): 8s Burst
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Inversion Silos
Silo 1: Unable to Handstand Walk 10ft Consistently
A. Handstand Hold; Heels-to-Wall (3 x 15-20s)
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
E. Single Arm Overhead DB Carry (3 x 50ft / arm) moderate
*focus on keeping open shoulder and a ribs pulled down
Silo 2: Able to Handstand Walk 10-25ft Consistently
A. Handstand Hold; Heels-to-Wall (3 x 15-20s)
B. Static Handstand Hold Attempts (3 x 60s) rest as needed
C. Weight Shifts (or) Shoulder Taps; Heels-to-Wall (2 x 8ea)
D. AMRAP 8:00: Max Handstand Walk 15ft
*each 15ft section must be unbroken to count
E. Single Arm Overhead DB Carry (3 x 50ft / arm) moderate
*focus on keeping open shoulder and a ribs pulled down
Silo 3: Able to Handstand Walk >25ft Consistently
A. Handstand Hold; Heels-to-Wall (3 x 15-20s)
B. Static Handstand Hold Attempts (3 x 60s) rest as needed
C. 4 Sets; Each at High Effort
-15/11 Calorie AirBike
-50ft Handstand Walk (2 x 25ft)
*use a pace slightly slower than Monday to execute this piece
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“DT”
5 Rounds for Time (8min Cap)
-12 Deadlift 155/105lb
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
Build to Heavy: Hang Clean + Front Squat
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Bulgarian Split Squat (3 x 10-15 / leg) 50/35lb per Hand
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3 Rounds
-90s Easy AirBike
-90s Foam Roll Quads
-90s Lax Ball Traps
Thursday, May 12
(recovery)
O2 Reload
6-8 Rounds [30-40:00]
-3:30 Choice Cyclical; Nasal, Easy
-1:30 Stretch / Foam Roll; Choice
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10-15min Mobility; Self-Directed
Friday, May 13
4 Rounds @ Warm-Up Pace
-15 Calorie Row
-12 Muscle Snatch; empty bar
-9 Pausing Overhead Squat; empty bar
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A. Overhead Squat (4 x 6) @32×2
*pick a weight that is RPE 6-7 at this tempo
B. E2M x 6 Sets: 3 Deficit Snatch High Pull at 120%
C. “Randy”
For Time: 75 Snatch 75/55lb
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E4M x 4 Sets:
AMRAP 2:00
-4-6-8-etc. Toes-to-Bar
-4-6-8-etc. Bar-Facing Burpee
*score is total reps across all 4 sets
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4-6 Sets: (rest b/w as needed to maintain quality)
-300m Run @ Cruise Pace – must be nasal
-300m Row @ Ramping Pace*
*0-100m @ 2k TT Pace +5s
*100-200m @ 2k TT Pace -2s
*200-300m @ As Fast As Possible
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-1k Row @ Recovery Pace
-2:00 Seated Biceps Stretch
-5:00 Supine Breathing @ 2040 Cadence
Saturday, May 14
5:00 Choice Cyclical
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A1. Seated Good Morning (4 x 6) 65/45lb
A2. ATG Split Squat (4 x 6 / leg)
A3. KOT Calf Raise (4 x 6)
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AMRAP 8:00
*wearing 20/14lb vest*
-4 Strict Pull-Ups
-4 Strict HSPU
-4 Alternating Pistols
(Rest 4:00)
AMRAP 8:00
-19 Wall Ball
-19 Calorie Row
(Rest 10:00)
AMRAP 4:00
-3 Hang Squat Clean 135/95lb
-3 Bar Muscle-Ups
(Rest 4:00)
AMRAP 4:00
-3 Hang Squat Snatch 135/95lb
-3 Ring Muscle-Up
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5-10min Cyclical Cooldown
5-10min Self-Directed Mobility
Sunday, May 15
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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