For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, July 25
Tabata AirBike @ Ramping Pace
*start slow, end strong
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3 Rounds
-8 Kang Squat; empty bar
-8 Double Unders
-8 PVC Dislocates
-8 Double Unders
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A. 2 TnG Power Snatch + 2 Snatch Balance (7 Sets) @ 75% of Weaker Lift
B. Back Squat (7 x 3) 75% @40×0
*AFAP on the raise
C. 16:00 AirBike @ 55-65% Effort
-At Min 2,6,10,14: X Ring Muscle-Ups
-At Min 4,8,12: X Bar Muscle-Ups
Coach’s Notes: Pick a number of Muscle-Ups that you know is repeatable, but will become challenging. The AirBike should be faster than a recovery pace, but allow you to get off and immediately perform a set of Muscle-Ups with quality. Between 65-75% of your 10min Test Average Wattage is a good place to start, if you’ve done that test with us already.
D. TGU (4 x 3ea) moderate
Tuesday, July 26
A. ZOAR Clean & Jerk Warm-Up
B. Split Jerk with Pause in Dip: Build to Techically Sound Heavy Single
C. Clean Pulls (4 x 4) 100%
Coach’s Notes: Finish each clean pull with good extension, plus a shrug. Let the arms “follow through” but this isn’t high pull. Control the eccentric on all 4 reps with a 2-3 lower, which will be challenging, especially below the knee.
D. EMOM 12
1) 15s Max Hang Power Clean 165/110lb
2) 4 Parallette HSPU*
*deep but repeatable – use DBs on bumpers if not parallettes
E. For Time
-21-27-33 Calorie Row
-21-15-9 Chest-to-Bar
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3 Rounds
-1:00 Easy AirBike
-0:30 Seated Biceps Stretch
-1:00 Easy Row
-0:30 Elbows-in-Ring Chest Stretch
Wednesday, July 27
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3-4 Rounds for Quality
-2 Box Jump, Step Down 30/24″
-4 Band-Assisted Pistols
-8 Seal Push-Ups
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2 Sets:
AMRAP 5:00 @ 60 & 70%, Respectively
-4 BBJO 30/24″
-8 Pistols
-16 GHD Sit-Ups*
(Rest 3:00)
*sub 18 Feet-Anchored Sit-Ups
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2 Sets:
AMRAP 5:00 @ 65 & 75%, Respectively
-4 Wall Walks
-8 Shuttle Run (2x25ft=1)
-16 OHS 75/55lb
(Rest 3:00)
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RDL (4 x 8) RPE 7-8
*double overhead grip – no hookgrip
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Joint Health
*pick 1-2 routines from our Joint Health Bundle
Thursday, July 28
[The Recovery Hour] [At 0:00]EMOM 24
1) 12 Banded Face Pulls + 12 Tabletop Glute Bridge
2) 45s Alt Step-Up 24/20″
3) 45s Saddle Pose [At 26:00]
E5M x 3 Sets:
-30 Cal AirBike @ Zone 0 – 1 – 2, respectively
*foam roll during remainder [At 43:00]
EMOM 16
1) 12 L-Sit Raises + 15s Hanging Tuck Hold
2) 12 Banded External Rotations / side
3) 2 TGU / arm; light to moderate
4) 12 90-90 Hip Rotations + 12 Seiza Sit Raise
Friday, July 29
A. 2 Rounds @ Smooth Pace
-1:30 Ski (sub AB)
-1:30 Row
B. 3 Rounds for Quality
-20s Supinated Dead Hang
-8 Supinated Ring Row
-20s Fingers-Facing Wrist Stretch
-10 Wrist CARs per way (with closed fists)
-6 Box Jump, Step Down 24/20″
C. 10 Rounds for Time (15min Cap)
-170ft Shuttle Run (2 x 85ft)
-1 Legless Rope Climb 15ft
D. EMOM 15
1) 1.1.1 Squat Snatch 70%
2) 15 Box Jump Over 24/20″
3) Rest
E. Hip Flexor Mobility Checklist
Saturday, July 30
The Name Game
3 Rounds
-1:00 Row @ Cruise
-10 Up-Dog to Down-Dog Pulses
-10 Box Step-Up 24/20″
-10 Straight Arm Jumping Jacks
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A1. Chest Stretch (3 x 0:45)
A2. Elevated Cat Pose (3 x 0:30)
A3. Elevated Achilles Pose (3 x 0:30ea)
A4. Box Jump Over, Step Down (3 x 6) 24/20″
B. Power Clean + 2 Front Squat + Jerk:
Take 6-8 Complexes to Build to 90% of Your Jerk
C. BTN Push Press (4 x 4) RPE 6-7
D. Back Squat (5 x 2) @50×0 – 85%
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2-3 Rounds; rest b/w movements as needed
-10-15 Cal Row @ Projected Workout Pace
-4-6 HR Push-Ups
-4-6 Box Jump Overs 24/20″
-2-4 SA Devil’s Press 50/35lb
“French Press”
For Time
-50 Cal Row
-40 Hand-Release Push-Ups
-30 Box Jump Over 24/20″
-20 Single Arm Devil’s Press 50/35lb
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5-10min Cyclical Flush
5-10min Choice Mobility
Sunday, July 31
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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