For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, July 4
4 Rounds
-1:00 AirBike @ Easy Pace
-2 Strict Pull-Ups
-2 Strict Ring Dips
-3 Hanging Lat Activations
-20s Overhead Opener; Hands-on-Wall
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Muscle-Up Chunking Silos
Silo 1: Got Capped on the 30 RMU for Time
A. Banded sRMU (4 x 2)
*start with a heavier band assist and progress to lighter bands
B. RMU (9-12 x 1) for quality
C1. Strict Pull-Ups (2 x AMRAP) rest 2:00
C2. Strict Ring Dips (2 x AMRAP) rest 2:00
Silo 2: 30 RMU For Time in Sub 8min
4 Rounds for Time
-4.3.2 Ring Muscle-Up
-80 Double Unders
*rest as little as needed b/w elements to hold to unbroken clusters
Silo 3: 30 RMU For Time in Sub 5min
4 Rounds @ 85-90% Effort
-9 Ring Muscle-Ups
-90 Double Unders
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A. E3M x 6 Sets:
-4 Back Squat @40×0 – 75%
*hold strict to the tempo, watch a clock if you have to
B. 2 BTN SG Push Jerk + 2 OHS: Build to Heavy Complex
C. TnG Power Snatch (4 x 7) 58-60% – full rest b/w
D. TGU (3 x 3ea) moderate
Tuesday, July 5
B. Triple Pause Split Jerk (8 Singles) 50% of Jerk
*from the rack
C. [12:00 Clock] Clean & Jerk: Build to RPE 9
D. 3 Sets: (rest 4:00 b/w)
-5-3-1 Deadlift 75%
-9-7-5 Strict HSPU
E. AMRAP 15:00 @ 60-70% Effort
-21 Calorie AirBike
-15 Hand-Release Push-Ups
-9 DB Power Clean 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 6
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:
3 Rounds
-6 Calorie Row
-6 Chest-to-Bar
-6 Single Arm DB Thruster 50/35lb (3L+3R)
(Rest 2:00)
3 Rounds
-100m Run
-6 Toes-to-Bar
-4 DB Burpee 50/35lb per Hand
(Rest 2:00)
3 Rounds
-6 Calorie Ski (sub 200m run)
-1 Rope Climb 15ft
-6 DB Snatch 50/35lb
(Rest 2:00)
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Joint Health
*pick 1-2 routines from our joint health bundle
Thursday, July 7
[The Recovery Hour] [At 0:00]EMOM 16
1) 4 Tucked Front Lever Raises + 6 Hollow Rocks
2) 5 ATG Split Squat / side
3) 4 Tucked Front Lever Raises + 6 Hollow Rocks
4) 8 Pausing Cossack Squats [At 18:00]
22:00 Clock @ Zone 1 Average (Smooth)
-500m Row
-1000m Bike; Choice [At 42:00]
EMOM 4: 15s Seated L-Sit Raises
…
EMOM 4: 10-20s Ring Support Hold
…
EMOM 4: 30s Tabletop Glute Bridges; methodical
…
EMOM 4: 45s Saddle Pose; shake out b/w sets
Friday, July 8
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)
-15s Max RMUs
*recovery walk b/w sets
B. 70 DB Snatch for Time 70/50lb
*each break: 7 Lateral Burpees over DB
C. 2 Rounds for Time
-15 GHD Sit-Ups
-15 Toes-to-Bar
D. Hip Flexor Mobility Checklist
Saturday, July 9
The Name Game
3:00 AirBike; Easy, Nasal
+
Tabata Single Unders
(x8: 20s Work, 10s Rest)
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Pistol Prep – Move Through…
–Deck Squat (2 x 5) Rest 15s; keep your feet together
–RNT Reverse Lunge Hold, Medially Banded (2 x 15s Static / side)
*trailing knee 1″ off ground
–Feet-together Squat; holding 10-15lb Plate (3 x 5) w/ 5sec pause at bottom for each; rest as needed
–Shrimp Squat (3 x 3 / side)
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3 Rounds
-6 Barbell Boot Strappers
-6 Stiff Leg Muscle Snatch; empty bar
-1 Pausing Overhead Squat
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Snatch: Build to 80%
*perform both power & squat variations
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2 Sets:
-1:00 AirBike @ Moderate Pace
-4-6 Pistols
-20-30 DU
-1.1.1 Snatch*
*set 1 = 115/85lb
*set 2 = 80%
“Side Piece”
AMRAP 10:00
-10 Pistols
-50 Double Under
-5 Snatch; Ascending*
*start at 115/85lbs and add 20/10lbs per Round
*you must change your own weights
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45min Choice Ergs @ Zone 2
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Foam Roller Routine
Sunday, July 10
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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