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Monday, June 21
A1. Cossack Squat (4 x 6) 2s pause each rep
A2. Hanging Lat Activations (4 x 6)
A3. Sumo Stance Good Morning (4 x 6) @30×0, empty bar
A4. Muscle Snatch (4 x 6) empty bar
B. Overhead Squat (3 x 3) empty bar @44×1
C. Snatch | Rest 5s, Rest 2:00
(2 x 1.1.1.1) 73%
(2 x 1.1.1) 77%
(2 x 1.1) 82%
D. Pause Front Squat + 2 Front Squat (6 Sets) 81%
E. Hanging Gymnastics Prep Routine
+
E5M x 5 Sets:
-45% of Chest-to-Bar Rep Max (Unbroken)
-8 Burpee Box Jump Over 24/20″ AFAP
*ride the AirBike @ Recovery Pace in remaining time
+
15:00 @ Zone 2 (Moderate Pace)
-250m Row – nasal
-5 TTB
-250m Row – nasal
-20 Hollow Rocks
Coach’s Notes: The goal here is to accumulate some breathing in a moderate heart rate zone. That’s it. Don’t chase scores and make this piece stressful. Keep a smooth movement & pace the entire time.
Tuesday, June 22
4 Rounds @ Warm-Up Pace
-1:00 Single Unders
-8 Calorie AirBike @ Sprinty Pace
-0:30 Dead Hang
-8 Calorie AirBike @ Smooth Pace
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A. TGU (2 x 2 / arm) light to moderate
B. 2-Position Squat Clean: Build to Daily Max
*top down: hip (then) above the knee
*goal is heavier than last week
C. Jerk Gauntlet
EMOM: 1 Jerk, Until Failure
*Start at 135/95 & add 10/5lbs each minute
*Bar comes from a rack or jerk blocks
D. Handstand Silos
Silo 1: Less than 25ft Unbroken Consistently
Move Through:
–Planche Plank (2 x 20s)
*push your head forward & feel the stretch in your wrists
-Wall Walk + Wall-Facing Shoulder Taps (2 x 8-10 / side)
–Rig-Banded Handstand Hold (4 x 20s)
–Lateral Handstand Walk on the Wall (3 x 5ft L + 5ft R)
-Every 30s x 6: 1 Handstand Walk Attempt
Silo 2: More than 25ft Unbroken Consistently
Planche Plank (2 x 20s)
*push your head forward & feel the stretch in your wrists
…
Wall Walk + Wall-Facing Shoulder Taps (2 x 8-10 / side)
…
AMRAP 8:00
-12/9 Calorie Ski
-25ft Handstand Walk
*try to replicate your scores from last week dispite not having a break
*obviously this will result in a much higher RPE on this piece
E. For Time
400m Run
21 Deadlifts 275/175lb
21 HSPU
400m Run
18 Deadlifts 275/175lb
18 HSPU
400m Run
15 Deadlifts 275/175lb
15 HSPU
400m Run
F. Walk with Breath Sync (5:00)
G. Supine Hamstring Stretch (2 x 0:45 / side)
Wednesday, June 23
A. ZOAR Snatch Warm-Up
*cyclical of choice part 1
B. Build to Max: 3 TnG Power Snatch + 7 Overhead Squats
C. Dumbbell Overhead Squat (3 x 8 / arm)
*one set light, one set moderate, one set heavy
*mobilize b/w sets as needed
*start with weak arm & do not exceed that amount of the strong side
D. Conditioning Intervals
EMOM 8
1) 12s Max Thrusters 95/65lbs
2) 15s Max Ring Muscle-Up
*sub 10s of Strict Pull-Ups + 10s of Strict Ring Dips
(Rest 1:00)
EMOM 8
1) 15s Max Clean & Jerks 95/65lbs
2) 15s Max Bar-Facing Burpees
(Rest 1:00)
EMOM 8
1) 30s Row @ Hard Pace
2) 40s Ski @ Moderate Pace (sub AirBike)
E. Row 1k @ Easy Pace – nasal breathing only
F. Dip Stretch (2 x 1:00)
G. 4:00 Supine Breathing @4080 cadence
Thursday, June 24
4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-8 Alternating Step-Ups 30/24″
-30s Passive Squat Hold
-12 Calorie Cyclical of Choice – nasal
+
Double Under Silos
Silo 1: Less than 10 Double Unders unbroken consistently
10:00 Clock: Work your way through this playlist of progressions
*spend the last five minutes on double under attempts on full rest
Silo 2: 10-50 Double Unders unbroken consistently
E2M x 4 Sets: Max Unbroken Double Unders
…
6:00 Clock: Single Unders
-OTM (-0:00): 15s of Double Unders
Silo 3: 50 or more unbroken Double Unders consistently
AMRAP 8:00: Double Unders
-OTM (+0:00): 8/6 Calorie Row
*reset the monitor each minute
…
4:00 Clock: Single Unders
+
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. Rear Plank Raises (3 x 15) Rest 15s
C1. Seal Stretch (3 x 10 Breaths) breathe slow & controlled | 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. Seated Good Morning (3 x 8) empty bar | Rest 30s
Friday, June 25
5:00 AirBike @ Easy Pace
+
A1. Front Squat (3 x 3) 75/55lbs @44×1
A2. Kettlebell Arm Bar (3 x 5 / arm) 35/25lbs
A3. Broad Jump + Vertical Jump (3 x 2 Complexes) Reset b/w complexes
B. Snatch: Build to 94% for 2 top singles
C. Clean & Jerk: Build to 94% for 2 top singles
D. Back Squat (7 x 2) 87% – rest 90s
+
4 Sets:
-40/30 Calorie AirBike @ Strong Effort
-20 Switch Lunge Jumps
*rest to 7/10 recovery b/w sets
+
2 Relaxed Rounds
-2:00 Foam Roll Quads
-2:00 AirBike @ Recovery Pace
-2:00 Frog Stretch
Saturday, June 26
The MASH
A. 5:00 Row @ Easy Pace (Nasal Breathing Only)
B1. Bar Beat Kips (3 x 6-8)
B2. Elevated Achilles Stretch (3 x 20s / side)
B3. Prone PVC Dislocates (3 x 8-10)
B4. Single Leg Box Step-Downs (3 x 5 / leg)
C. Movement Prep
Hit 1-2 small sets of each of the following…
-Bar Muscle-Up
-Pistols
-Box Jumps
-Snatch 95/65lbs
-Thruster 95/65lbs
-GHD Sit-Ups
(Rest 5:00)
D. Sport
For Total Time
5 Rounds
-2 Bar Muscle-Up
-8 Pistol
-3 Bar Muscle-Up
-11 Box Jump
(Rest Exactly 5:00)
10-8-6-4
-Snatch 95/65lb
-Thruster 95/65lb
(Rest Exactly 5:00)
3 Rounds
250m Run
18 GHD Sit-Ups
E. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)
F. 5:00 Mobility of Choice – the tender bits
Sunday, June 27
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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