For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, July 18
Tabata AirBike @ Ramping Pace
*start slow, end strong
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A. Hanging Gym Prep Routine (on Rings)
B. RMU (3 small sets) for quality – rest b/w
C. 30 RMU for Time* (Test)
[10min Cap]
*you must start with a max unbroken set
Coach’s Notes: Go back and look at your time from our initial testing, and write down splits that will result in a modest to moderate improvement. Don’t get overly greedy, the goal should be a personal best, not a home run.
D. E5M x 5 Sets:
-AMRAP-2 Back Squat 80%
E. TnG Power Snatch (4 x 4) 70% – full rest b/w
F. TGU (3 x 3ea) moderate
Tuesday, July 19
A. ZOAR C&J Warm-Up
B. Tall BTN Split Jerk (3 x 3) 65/45lb
C. Push Press + Push Jerk + Push Jerk + Split Jerk [Build to Heavy Complex]
D. 3 Sets: (rest 4:00 b/w)
-3 Power Clean*
-8 Strict HSPU
-13 Deadlift*
*80% of Power Clean
E. For Time
-75/60 Calorie AirBike
-15 Wall Walk
-75 Wall Ball 20/14lb to 10/9ft
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3 Rounds
-1:00 Easy AirBike
-1:00 Foam Roll Triceps
-0:30 Dead Hang
Wednesday, July 20
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Prep Movements; Choice
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3 Sets:
AMRAP 5:00 @ 60-70% Effort
-10 Bar-Facing Burpees
-30 Double Unders
-10 DB Snatch 50/35lbs
-30 Double Unders
(Rest 3:00)
AMRAP 5:00 @ 60-70% Effort
-10 Toes-to-Bar
-10 Box Jump Over 24/20″
-10 Calorie Row
(Rest 3:00)
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Joint Health
*pick 1-2 routines from our joint health bundle
Thursday, July 21
[The Recovery Hour] [At 0:00]EMOM 16
1) 20s Front Lever Tuck Hold + 20s Dead Hang
2) 5 Staggered Stance Good Morning / leg; empty bar
3) 10 Single Leg L-Sit Raises / leg
4) 12 Bottom-Half Only Burpees [At 18:00]
25:00 Clock @ Zone 1 Average (Smooth)
-15 Calorie; Erg 1
-15 Calorie; Erg 2 [At 45:00]
4 Rounds
-30s Banded Face Pulls
-30s Seated Banded Hamstring Curls
-30s Bottom of Pistol Hold with Rig Support (15s / leg)
-30s Saddle Pose
-30s Seated Biceps Stretch
Friday, July 22
15:00 @ Warm-Up Pace
-8 Banded Lat Row
-8 PVC Overhead Squat
-8 Tabletop Glute Bridge
-8 Scap Pull-Ups
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A. E2M x 6 Sets:
-5 Thrusters 135/95lb
-Max RMU, Until 25s Mark
*score is total RMUs
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B. 5k Run @ 75% Effort
-E5M(-0:00): Walk 60s
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-2:00 Frog Stretch
-2:00 Couch Stretch / side
-1:00 Glute Med Stretch / side
Saturday, July 23
The Name Game
8:00 AirBike @ Easy Pace
-On the Minute: 8s Burst
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3 Rounds for Quality
-12 PVC Dislocates
-10 Up-Dog to Down-Dog
-8 Low Hang Power Clean; empty bar
-6 Burpees
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A. E90s x 8 Sets: FS + SJ @ 85% of Weaker Lift
B. TnG Push Jerk (5 x 5) RPE 6-7
*from the floor
C. Low Hang Power Clean (4 x 4) 70% of Power Clean
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2-3 Sets @ Workout Pace
-9 Cal AirBike
-9 Bar-Facing Burpees
-9 Power Snatches
*rest to recovery b/w sets
“Heat”
For Time // 21-15-9
-Calorie AirBike
-Bar-Facing Burpees
-Power Snatches 75/55lb
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5-10min Cyclical Flush
5-10min Choice Mobility
Sunday, July 24
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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