Week of 7.12.21 | ZOAR Fitness

E. Chest-to-Bar
-85% of Rep Max
-3:00 AirBike (or) BikeErg @ Recovery Pace
-55% of Rep Max
-3:00 AirBike (or) BikeErg @ Recovery Pace
-40% of Rep Max
-3:00 AirBike (or) BikeErg @ Recovery Pace

Coach’s Notes: Round up the nearest whole number for each set. This will be our last building week, as next week we will retest.

F. 2 Sets: (rest 1:1 b/w)
-20 GHD
-20 Burpee Box Jump Over 24/20″
-20 GHD

G. Hip Flexor Mobility Checklist

Tuesday, July 13

ZOAR C&J Warm-Up
*run for part 1

A. TGU (2 x 2 / arm) light to moderate

B. Squat Clean + Front Squat + 2 Jerks (4 Sets) 85% of Jerk

C. Handstand Silos

Silo 1: Less than 25ft Unbroken Consistently
Move Through:
–L-Sit Plate Overhead Hold (2 x 30s)
–Lateral Handstand Walk on the Wall (2 x 10ft L + 10ft R)
-Every 30-45s x 8-10: 1 Handstand Walk Attempt

Silo 2: More than 25ft Unbroken Consistently
4 Sets:
-Max Unbroken Handstand Walk
-Rest 2:00
*place a cone at 0ft & 25ft as a turnaround point

D. 10 Sets:
-100m Run (back) @ Sprinty Pace
-10 Bar-Facing Burpees; AFAP
-100m Walk (out) as recovery
*return to nasal breathing on the walk when you are able

E. 5:00 Walk with Breath Sync

Wednesday, July 14

A1. Weighted PVC Dislocate (3 x 12)
A2. Curled Seiza Sit; Barefoot (3 x 20s)

B. Pistols to Air Squat Routine

C. Snatch: Build to 80% for a Triple
*drop & reset b/w reps

D. Snatch Grip Deadlift: Build to Heavy Triple
*use straps if you have them

E. Every 90s x 5: 20s Max Ring Muscle-Ups
*scale to 20s Max Parallel Dips

AMRAP 4:00 (in vest)
-1 Rope Climb 15ft
-4 Overhead Squat 135/95lbs
-8 Pistols
(Rest 4:00 & Repeat without vest)

Row Ramp-Ups
3 Sets: (4:00 recovery walk b/w sets)
Increase Pace every 30s, until Failure
*Males: 2:00-1:55-1:50-1:45-etc.
*Females: 2:10-2:05-2:00-1:55-etc.

3 Rounds
-1:00 Elbows-in-Rings Chest Stretch
-0:30 Fingers-Facing Wrist Stretch

Thursday, July 15

4 Rounds @ Warm-Up Pace
-20s Heels-to-Wall Handstand Hold
-8 Alternating Step-Ups 30/24″
-30s Squat Hold
-12 Calorie Cyclical of Choice – nasal

Double Under Silos

Silo 1: Less than 10 Double Unders unbroken consistently
A. High, Slow Single Unders (2 x 50) rest 30s
B1. Penguin Hops (3 x 15) ran
B2. Double Down Drill (3 x 15-20) ran
C. EMOM 9: Max Unbroken Double Unders

Silo 2: 10-50 Double Unders unbroken consistently
A. High, Slow Single Unders (2 x 50) rest 30s
B1. Penguin Hops (3 x 15) ran
B2. Double Down Drill (3 x 15-20) ran
C. Every 90s x 7: Max Unbroken Double Unders

Silo 3: 50 or more unbroken Double Unders consistently
Double Unders (5 x 50) rest to recovery

Aerobic Accessory
4 Rounds (32:00)
-1:00 Row @Z0 Heart Rate
-1:00 Single Unders
-1:00 Kettlebell RDLs (single light KB b/w legs) @3030
-1:00 Ring Row Hold @ Chest; easy incline
-1:00 AirBike @Z0 Heart Rate
-1:00 Single Unders
-1:00 Air Squat Hold with Rig Support
-1:00 High Plank Hold

Friday, July 16

A. ZOAR Snatch Warm-Up

B. Snatch (3 x 1) 95%

C. Clean & Jerk (3 x 1) 95%

D. Back Squat (3 x 1) 95%

Every 90s x 10: 12s AirBike Sprint @ Max Effort

-5:00 AirBike @ Recovery Pace
-3:00 Frog Stretch
-1:00 Glute Med Stretch / leg

Saturday, July 17

The MASH

A. 5:00 Row @ Smooth Pace (Nasal Breathing Only)

B1. Elevated Cat Pose (3 x 20s)
B2. Ring Beat Kips (3 x 8)
B3. Barbell Bent Row (3 x 8)
B3. Blocked Upright Squat (3 x 30s)

C. Build to set of 4 Shoulder-to-Overhead 225/155 (or) 70%, whichever is lighter

D. Movement Prep
Hit 1-2 small sets of each of the following…
-Ring Muscle-Ups
-GHD Sit-Ups
-Dumbbell Thrusters
-Running

(Rest 5:00)

E. Sport

For Total Time
4 Rounds
21 GHD Sit-Up
6 Ring Muscle-Up

(Rest Exactly 5:00)

30 Shoulder-to-Overhead 225/155 (or) 70%, whichever is lighter
*each break row 8 calories

(Rest Exactly 5:00)

18-15-12-9 DB Thrusters 50/35lbs per Hand
*200m Run before each set

F. 5:00 Cyclical of Choice @ Recovery Pace (Nasal Breathing Only)

G. 5:00 Mobility of Choice – the tender bits

Sunday, July 18

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

The Whiteboard

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

Monday, July 12