For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, August 1
Tabata AirBike @ Ramping Pace
*start slow, end strong
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3 Rounds
-8 Kang Squat; empty bar
-8 Calorie Row
-8 BTN Snatch Grip Push Press; empty bar
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A. Power Snatch + Squat Snatch + Snatch Balance + Overhead Squat (8 Sets) @80% of SN
B. Back Squat (5 x 3) 82%
*beltless, if possible
C. 3 Rounds for Time
-12 BBJO 24″ (M&F)
-50% of Rep Max; Unbroken Ring Muscle-Up
-12 Calorie Row (M&F)
-50% of Rep Max; Unbroken Bar Muscle-Ups
Coach’s Notes: In other words, if you have a RMU Rep Max of 6, you must perform 3 unbroken reps each set. And if your BMU Rep Max is 10, you must perform 5 unbroken each set. If you don’t know exactly your rep max, use conservative estimates. This piece is about knowing how long you need to rest to perform a “big” set of muscle-ups.
D. Ring Row (3 x 15) @ easy body angle
E. Barbell Bicep Curls (3 x AMRAP) empty bar
*to momentary muscle failure – rest 90s
Tuesday, August 2
A. ZOAR Clean & Jerk Warm-Up
B. [15:00 Clock] Find Heavy Complex:
-2 Deadlifts + 2 Hang Squat Cleans + 2 Jerks
C. 4 Sets: (full rest b/w)
-2 Hand-Release Deadlift 85-88%
-2 Deficit HSPU*
*challenging but repeatable
D. AMRAP 7:00
3…6…9…
-HSPU
-Power Clean 155/105lb
E. 2k Row @ Cruise Pace
*Zone 2 Average
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3 Rounds
-0:30 Seated Biceps Stretch
-0:30 Supine Hamstring Stretch / side
Wednesday, August 3
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3-4 Sets:
-20s Elevated Cat Pose with Fingers Interlocked
-20s / side DB Overhead Hold 50/35lb
-20s Squatting Groin Stretch
-5 DB Overhead Squat / side; light to moderate
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Prep Other Movements; As Needed
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AMRAP 5:00 @ 60% Effort
-30 Double Unders
-6 Toes-to-Bar
(Rest 5:00)
AMRAP 5:00 @ 70% Effort
-6 Toes-to-Bar
-8 SA DB OHS 50/35lb
(Rest 5:00)
AMRAP 5:00 @ 80% Effort
-8 SA DB OHS 50/35lb
-15 Calorie Airbike
(Rest 5:00)
AMRAP 5:00 @ 90% Effort
-15 Calorie AirBike
-30 Double Unders
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Joint Health
*pick 1-2 routines from our joint health bundle
Thursday, August 4
[The Recovery Hour] [At 0:00]E4M x 5 Sets:
-500m Row @ Nasal Cap
-Foam Roll in Remainder [At 18:00]
E4M x 4 Sets:
-1000m AirBike @ Nasal Cap
-Choice Mobility in Remainder [At 36:00]
Accumulate…
-1:30 Seated L-Sit
-1:30 Ring Support Hold
-1:30 Side Plank / side
-1:30 OHS Hold; empty bar
-1:30 Ring Row Hold at Chest
-1:30 Rear Plank Hold
Friday, August 5
A. 2 Rounds
(Rd 1 smooth, Rd 2 cruise)
-1:30 Row
-0:30 Rest-
-1:30 Run
-0:30 Rest-
B. AMRAP 5:00: Legless Rope Climbs
C. 12 Rounds for Time (20min Cap)
-200m Run
-2 x 15ft Hand-over-Hand Sled Pull*
*pick a tough weight but one that allows the sled to keep moving
*sub 2 Rope Climbs for 2 sled pulls
D. Snatch Pull + Snatch + Snatch Pull (5 Sets) 75%
E. Snatch Grip RDL (4 Tough Sets)
*use same weight as “D”
*use straps if possible
F. Hip Flexor Mobility Checklist
Saturday, August 6
The Name Game
7:00 Easy AirBike
-OTM(+0:00): 8s Burst
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3 Rounds, for Quality
-30s Alternating Lizards
-30s Up Dog to Down Dog
-30s Front Rack Stretch per side
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A. E2M x 7 Sets:
-1.1 Power Clean 85%
-1.1 Box Jump; As High As Possible
B. Strict Press (8,6,4,3,2,1) Each @ RPE 8
C. EMOM 4: 4-6 Bar-Facing Burpees
*practicing consistent footwork and efficient technique
*see technique variations here
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EMOM 4: 3-5 Power Cleans 115/85lbs
D1. Bar Beat Kips (2×4-6) rest as needed
D2. Kipping Knees-to-Chest (2×4-6) rest as needed
D3. Toes-to-Bar (2×4-6) rest as needed
E. Complete @ Workout Pace
-12 Bar-Facing Burpees
-12 Power Cleans 115/85lbs
-12 Toes-to-Bar
“Bar Crawl”
For Time [10min Time Cap]
-60 Bar-Facing Burpees
-60 Power Cleans 115/85lbs
-60 Toes-to-Bar
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AirBike 5-7min @ recovery pace
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Accumulate the following…
-2min Fingers-Facing Wrist Stretch
-2min Seated Biceps Stretch
-2min T-Spine Opener
-2min Lizard (60s / side)
Sunday, August 7
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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