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Monday, June 13
4 Rounds
-2:00 AirBike @ Easy Pace
-0:20 Ski; Damper 2 @ Strong Pace
+
3 Rounds
-3 Strict Pull-Ups
-3 Strict Ring Dips
-3 Hanging Lat Activations
-20s Elevated Cat Pose
+
A. Muscle-Up Chunking Silos
Silo 1: Got Capped on the 30 RMU for Time
A. RMU (5 x 1) for quality
B. Banded sRMU (5 x 2)
C1. Strict Pull-Ups (5 x AMRAP-3)
C2. Strict Ring Dips (5 x AMRAP-3)
Silo 2: 30 RMU For Time in Sub 8min
8-9 Rounds
-2 Ring Muscle-Ups
-18/13 Calorie AirBike @ Relaxed Pace
Silo 3: 30 RMU For Time in Sub 5min
6-7 Rounds
-4 Ring Muscle-Ups
-24/18 Calorie AirBike @ Relaxed Pace
+
A. Snatch Balance (6 x 3) RPE 6-7
B. TnG Muscle Snatch (4 x 10) 40% – full rest b/w
C. E2M x 10 Sets:
-2 Speed Back Squat @ 68%
D. TGU (3 x 3ea) light
+
3 Rounds
-1:00 AirBike @ Recovery Pace
-0:45 Seated Biceps Stretch
-1:00 Ski @ Recovery Pace
-0:30 Foam Roll Lats / side
Tuesday, June 14
B. [5:00 Clock] Jerk Footwork Drills
C. BTN Split Jerk (5 x 2) RPE 5-6
D. Split Jerk (4 x 2) 70% of Jerk
E. Seated Strict Press (4 x 6-8) RPE 7-8
+
F. 5 Sets: (rest 2:00 b/w)
-3 Deficit HSPU*
-5 TnG Deadlift 78%
-3 Deficit HSPU*
*pick a tough deficit that is repeatable
+
G. For Time
-1k Row @ Nasal Cap
-20 Line-Facing Burpees
-600m Run @ Nasal Cap
-20 Line-Facing Burpees
-1k Row @ Nasal Cap
+
Wednesday, June 15
4 Rounds
-2:00 AirBike; nasal, easy
-5 Prone Shoulder Circles
-4 Hip CARs / side
-3 Cat Camels*
*5s maximal squeeze in T-Spine during “arch”
+
2 Sets: (rest 8-10min b/w sets)
2 Rounds
-10 HC&J 95/65lb
-10 Toes-to-Bar
-30 Double Under
(Rest 2:00)
2 Rounds
-12 American KB Swing 53/35lb
-12/9 Calorie Ski
-6 Bar Muscle-Ups*
*or 50% of Rep Max, whichever is less
(Rest 2:00)
2 Rounds
-12 Calorie Row
-10 Front Squat 95/65lb
-8 Box Jump 24/20″
+
Accumulate…
-1:30 Ring Dip Hold
-60 Ring Rows
-1:30 Sorenson Hold
-60 Banded Face Pulls
Thursday, June 16
[The Recovery Hour] [At 0:00]EMOM 12
1) 40s Single Unders
2) 40s Methodical Step-Ups
3) 40s Up-Dog to Down-Dog [At 14:00]
15:00 @ Conversational Pace
-15 Calorie AirBike
-12 Tabletop Glute Bridges
-9 Hip Extensions on GHD (sub this) [At 31:00]
EMOM 12
1) 45s High Plank Hold
2) 50s Side Plank Hold (25s L +25s R)
3) 15 DB Side Bends (ea) 50/35lb [At 45:00]
3 Rounds
-60s Seated Banded Hamstring Curls; light
-60s Foam Roll Low Back
-60s Dead Hang
-60s Lizard Stretch (L)
-60s Lizard Stretch (R)
Friday, June 17
15:00 @ Warm-Up Pace
-8 Banded Lat Row
-8 Calorie Row; nasal
-8 Tabletop Glute Bridge
-8 Scap Pull-Ups
-20s Dip Stretch on Low Rings
A1. Low Ring Transitions (3 x 3)
A2. Ring Beat Kips (3 x 8)
B. E2M x 4 Sets: 15s Max RMU
C. 4 Sets:
-2 Rope Climbs
-15 DB Front Squat 50/35lb per Hand
-2 Rope Climbs
*rest 1:1 b/w sets:
D. E2M x 6 Sets:
-1.1.1.1 Squat Snatch 65%
*rest 2-3s b/w clusters
*the goal is to make each rep look the same
E. Accumulate 75 GHD for quality
*sub feet-anchored sit-ups
Saturday, June 18
The Name Game
3:00 AirBike; Easy, Nasal
+
10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps
+
A. SC + FS + SJ (8 Singles) 82%
B. Thrusters (6 x 6) 55% of C&J
*each set AFAP with full rest b/w sets
C. Deadlift: Build to Wko Weight for a Triple
+
Burpee Positional Breathing
6-8 Reps/Rounds, for Quality
-3 Breaths Prone in Burpee
-3 Breaths in Kneeling Burpee Plank
-3 Breaths in Lunge Step; Hands Remain on Floor
-Finish the Burpee
+
Rehearsal
-8 Shuttle Run
-8 Line Facing Burpee
-3 Deadlift @ Wko Wt
-Rest 30s & Repeat in Reverse-
+
“The Riddler”
For Time
-27 Shuttle Run (2x25ft=1)
-21 Line Facing Burpee
-15 Deadlift 315/205lb*
-Rest 1:00-
-15 Deadlift 315/205lb*
-21 Line Facing Burpee
-27 Shuttle Run (2x25ft=1)
*or 80%, whichever is less
*please record your results here*
+
5-10min Cyclical Flush
5-10min Choice Mobility
Sunday, June 19
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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