Week of 6.27.22

For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.

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Monday, June 27

6 Rounds
-1:00 AirBike @ Easy Pace
-0:15 Ski; Damper 2 @ Strong Pace

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3 Rounds
-3 Strict Pull-Ups
-3 Strict Ring Dips
-3 Hanging Lat Activations
-20s Elevated Cat Pose

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Muscle-Up Chunking Silos

Silo 1: Got Capped on the 30 RMU for Time

A. RMU (7-10 x 1) for quality
B. Banded sRMU (5 x 2)
C1. Strict Pull-Ups (3 x AMRAP-1)
C2. Strict Ring Dips (3 x AMRAP-1)

Silo 2: 30 RMU For Time in Sub 8min

E2M x 10 Sets:
-AMRAP-1 RMU
-200m Run
*the goal is a repeatable number of muscle-ups
*don’t “come out hot” and then tail off

Silo 3: 30 RMU For Time in Sub 5min

8 Rounds @ 80% Effort
-200m Run
-5 Ring Muscle-Ups

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A. E2M x 10 Sets:
-2 Banded Pausing Back Squat @ 55% Bar Weight
*pick a band tension that allows bar speed to remain high

B. 1 Snatch Balance + 2 OHS (5 Sets) Build to Heavy
*goal is no misses – end on a win

C. TnG No-Contact Power Snatch (4 x 10) 50% – full rest b/w

D. TGU (4 x 2ea) moderate

Tuesday, June 28

A. ZOAR C&J Warm-Up

B. BTN Split Jerk (4 x 3) 40% of Jerk

D. EMOM: 1 Split Jerk, Until Failure
*start at 135/95lb and add 20/10lb per minute

E. Standing DB Strict Press (4 x 6-8) RPE 8-8.5

F. 5-6 Sets:
-4 Banded Deadlift 70% – AFAP
-12 Banded Russian Swing – AHAP

G. AMRAP 18:00 @ 75% Effort
-22/18 Calorie AirBike
-1…2…3… Wall Walk

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-3 x 0:20 2-Way Neck Stretch / side
-2 x 1:00 Seated Biceps Stretch
–Squat Mobility Checklist

Wednesday, June 29

4 Rounds
-1:00 AirBike; nasal, moderate
-8 Banded Lat Row
-8 Breath Air Squat Hold
-8 Breath Sorenson Hold on GHD
(equipment sub: Sorenson hold on exercise ball)

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[10:00 Clock] Inversion Play

Coach’s Notes: You can do any variation of Handstand Walk / Handstand Static Hold skill practice. Provided you get inverted, there are no wrong answers with how you spend your time. Check out this playlist for some ideas.

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2 Sets:
3 Rounds
-5 DB Thrusters 50/35lb per Hand
-7 Toes-to-Bar
-9 Shuttle Run Lengths (25ft)
(Rest 3:00)
3 Rounds
-12 KB Snatch 53/35lb (split evenly)
-8 Burpees to Bar Touch
-4 Strict Pull-Ups; band as needed to keep unbroken
(Rest 3:00)
3 Rounds
-12 Wall Ball 20/14lb to 10ft
-9 Calorie Row
-6 Ring Dips
(Rest 3:00)

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Accumulate: 2:00 Ring Support Hold
*after each break perform 5 Band Pull Aparts

Thursday, June 30

[The Recovery Hour] [At 0:00]
EMOM 20
1) 15s Tucked Front Lever Hold + 10 Hollow Rocks
2) 12 Alternating Step-Ups 24″ – slow lower
3) 45s Frog Stretch
4) 15s Bottom of Pistol Hold / leg (with Pole Support)
5) 45s Good Mornings; empty bar @4040 [At 22:00]
EMOM 20 @ Zone 1 Average (Smooth)
1) 45s Row
2) 45s AirBike
3) 45s Single Unders [At 44:00]
Move Through…
-1:30 Seal Stretch
-1:30 Seiza Sit
-1:00 Supine Hamstring Stretch / side
-1:00 Lizard Stretch / side
-2:00 Couch Stretch / side
-2:00 Saddle Pose
-2:00 Seated Biceps Stretch

Friday, July 1

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

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A1. Butt-Banded Transitions; Neutral Grip (3 x 2)
A2. Ring Beat Kips (3 x 8)

B. Every 2:30 x 6 Sets: 1 Set of RMU

Coach’s Notes: The goal here is repeatable sets where you can match your reps each set and keep the quality of your work as high as possible. The beginning of each set should be very form-focused.

C. E3M x 3 Sets:
For Time: 5 Squat Snatch 75%

D. “The Longest Yard”
For Time: 50 Sandbag Carry Lengths (25ft) 150/100lb
*each time you drop the bag, perform 5 burpees

E. Foam Roller Routine

Saturday, July 2

The Name Game

A. 3 Rounds @ Warm-Up Pace
-1:00 AirBike; easy, nasal
-20s Supinated Dead Hang
-10 Seal Push-Ups
-20s Elevated Cat Pose
-10 Breath Air Squat Hold

B1. Overhead Squat (3 x 5-7) empty bar
B2. BB Front Rack Rotations (3 x 5-7ea)
B3. Strict Press (3 x 5-7) empty bar
B4. T-Spine Opener (3 x 30s)

C. Strength
[0:00-10:00] OHS: Build to Heavy 5
[10:00-20:00] Power Clean + Push Jerk: Build to Heavy Complex
[20:00-30:00] Snatch Grip Deadlift: Build to Heavy 3

D1. Build to Thruster Wko Weight for a Set of 3-5
D2. Rope Pull to Stand (3-5 Singles)

E. RC + RC + LLRC (full rest b/w reps)
*5-7 GHD after each

F. Rehearsal – Complete @ Wko Pace
-1 LLRC
-3 Thrusters
-10 GHD
-3 Thrusters
-1 RC

“Tower of Terror”

For Time (12min Cap)
-5 Legless Rope Climbs
-15 Thrusters 135/95lb
-45 GHD Sit-Ups
-15 Thrusters 135/95lb
-5 Regular Rope Climbs

*record your results here*

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5-10min Cyclical Flush
5-10min Choice Mobility

Sunday, July 3

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

Ask Questions. Record Results. Share Wins. Talk Trash.