For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, July 11
EMOM 12
1) 45s AirBike @ Easy Pace
2) 2-3 Strict Pull-Ups + 2-3 Strict Ring Dips
3) 45s Row @ Easy Pace
4) 20s Elevated Cat Pose + 6 Tabletop Glute Bridge
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Muscle-Up Chunking Silos
Silo 1: Got Capped on the 30 RMU for Time
A. Banded sRMU: Build to 3RM
*start with a heavier band assist and progress to lightest bands possible
B. RMU (12-15 x 1) for quality
C. AMRAP 2:00: Strict Pull-Ups
D. AMRAP 2:00: Strict Ring Dips
Silo 2: 30 RMU For Time in Sub 8min
3 Sets: (Rest 5:00 b/w)
For Time
-30-20-10 Cal Row
-6-4-2 Ring Muscle-Up
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A. E4M x 5 Sets:
-AMRAP-3 Back Squat 77%
B. TnG Power Snatch (4 x 5) 65% – full rest b/w
C. TGU (3 x 3ea) moderate
Tuesday, July 12
B. Tall Split Jerk (3 x 3) 65/45lb
C. Triple Pause Split Jerk (8 Singles) 50% of Jerk
*from the floor
D. Push Jerk + Split Jerk (6 Sets) 83% of Weaker Lift
E. 3 Sets: (rest 4:00 b/w)
-15 Deadlift 60%
-25 Wall Ball 20/14lb to 10ft
F. AMRAP 14:00 @ 60-70% Effort
-27 Calorie Row
-18 DB STO 50/35lb per Hand
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2-3 Rounds
-0:45 Overhead Triceps Stretch / side
-0:45 Seated Biceps Stretch / side
-0:45 Foam Roll Low Back
Wednesday, July 13
12:00 Clock @ Warm-Up Pace
-8 Cal Row; nasal, moderate
-8 Straight Arm Lat Pull Down
-8 Breath Squatting Groin Stretch
-8 Breath Handstand Hold Against Wall
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3 Sets:
AMRAP 5:00 @ 60-70% Effort
-6 Bar-Facing Burpees
-20 Double Unders
-6 DB Snatch 50/35lbs
-20 Double Unders
(Rest 3:00)
AMRAP 5:00 @ 60-70% Effort
-2 Wall Walks
-4 Pistols
-8 Calorie AirBike
(Rest 3:00)
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Joint Health
*pick 1-2 routines from our Joint Health Bundle
Thursday, July 14
[The Recovery Hour] [At 0:00]EMOM 20
1) 5 Hanging Lat Activations + 8 Arch Rocks
2) 10-12 Sumo Stance Good Morning; empty bar
3) 10-12 Seated L-Sit Raises
4) 10-12 Alternating Box Step-Ups 26/24″ [At 22:00]
20:00 Clock @ Zone 1 Average (Smooth)
-250m Ski (or Row)
-2x25ft Farmer’s Carry 50/35lb per Hand [At 44:00]
E2M x 3 Sets: 15-20 Banded Face Pulls
…
E2M x 2 Sets: 15-20 Banded TKE / leg
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E2M x 3 Sets: 12-15 Banded External Rotations / arm
Friday, July 15
15:00 @ Warm-Up Pace
-8 Banded Lat Row
-8 PVC Overhead Squat
-8 Tabletop Glute Bridge
-8 Scap Pull-Ups
-20s Dip Stretch on Low Rings
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A. E2M x 7 Sets (For Total Reps)
-20s Max RMUs
*recovery walk b/w sets
B. For Time
-800m Run
-55 GHD Sit-Ups*
-200m Run
-30 BBJO 30/24″
-200m Run
-55 HSPU
-800m Run
*sub TTB
Coach’s Notes: When looking at the workout, treat the first and last run as a cash in and cash out. Basically look at the bulk of the workout with the gymnastics and running to figure out how you will need to pace the workout. The question becomes, what can I do to minimize my rest time? This is often by taking more breaks and being smart about your rest time.
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20min AirBike @ Nasal Cap
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-2:00 Frog Stretch
-2:00 Couch Stretch / side
-1:00 Glute Med Stretch / side
Saturday, July 16
The Name Game
2 Rounds @ Warm-Up Pace
-2:00 AirBike
-2:00 Ski (sub a rower)
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3 Rounds for Quality
-20s Wall-Facing Handstand Hold
-20s Finger-Facing Wrist Stretch
-5 Pausing Overhead Squats
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[0:00-12:00] E2M x 6 Sets: Power Snatch + Snatch Balance @ 50% of OHS[12:00-20:00] Build to Heavy Snatch
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2 Rounds @ Workout Pace
-5 Clean & Jerk 155/105lb
-25ft HSW (or) 5 Wall Walk
(Rest 4-6:00)
“NOON”
AMRAP 12:00
-5…10…15…20… Clean & Jerk 155/105lb
-50ft HSW (or) 5 Wall Walk*
*athlete’s choice, neither is a scale
*please record your results here*
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5:00 AirBike @ Recovery Pace
Foam Roller Routine
Sunday, July 17
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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