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Monday, August 9
x8: 30s Double Unders, 45s Row
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A1. PVC Dislocate (2 x 15)
A2. Hip Flow (2 x4 / element)
B1. Y Overhead Stretch on Rings (2 x 20s)
B2. Elevated Achilles Stretch (2 x 20s / side)
C. Overhead Squat (3 x 3) @33×1 – empty bar
D. Overhead Squat: Build to Heavy Pause Single
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For Time // 12-9-6-3
–Double Dumbbell Snatch 50/35lb per Hand
–Box Jump Over 40/30″
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3 Rounds for Quality
-30s High Plank Hold
-30s Rear Plank Hold
Tuesday, August 10
4 Rounds for Quality
-14 Calorie Row
-30s Dead Hang on Bar
-2 Wall Walks
-20s Squatting Ankle Mobility Stretch
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A1. Strict Press (5 x 5) Build to 5RM | rest 60s
A2. Bent Over Row (5 x AMRAP-2) full rest
*use the same weight as Strict Press
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AMRAP 4:00
-4 Sandbag Over-the-Shoulder
-8 Sandbag Squats; Hold However
-12m Sandbag Hug Carry
*150/100lb sandbag
(Rest 4:00)
AMRAP 8:00
-14 Calorie Row
-1 Legless Rope Climb 15ft
(Rest 4:00)
AMRAP 4:00
-4 Sandbag Over-the-Shoulder
-8 Sandbag Squats; Hold However
-12m Sandbag Hug Carry
*150/100lb sandbag
Coach’s Notes: If don’t have a sandbag or a d-ball, perform 4 power clean, 8 front squat, 12m front rack carry with a pair of dumbbells. Rx weight being 50 and 35 pounds per hand. For the middle section, scale a legless rope climb to using the legs, and if you don’t have a rope perform 5 supinated strict pull-ups. This piece will tax your back and midline a lot, but it is also very grip intensive. Take the first portion of the workout to feel it out.
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10:00 AirBike @ Z1
10:00 Mobility; Self-Directed
Wednesday, August 11
A. ZOAR Snatch Warm-Up
*row for part 1
B. Clean & Jerk (5 x 1.1) 75,77,77,80,80%
*Rest 5s, Rest to recovery
C. E2M x 5 Sets:
20s Max TnG Snatch @ 55%
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[20:00 External Clock]Row @ Max Pace +7s, until Failure
*rest 90s
*score is total distance
*in other words, if the fastest pace you’ve ever flashed on the rower is 1:20/500m, you must hold at or below a 1:28 pace for as long as possible
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Row 1k @ Recovery Pace
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3 Rounds
-30s Seated Biceps Stretch
-15 Tabletop Glute Bridges
-10 Seated L-Sit Raises
Thursday, August 12
(Recovery Day)
x10: 60s BikeErg, 60s Ski – Nasal, Easy
*sub for any other erg
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A. Blocked Upright Squat (3 x 30s)
B1. Seiza Sit Raises (3 x 15)
B2. Calf Stair Stretch (3 x 20s / side)
C1. Curled Seiza; Barefoot (3 x 30s)
C2. Roll Bottoms of Feet (3 x 30s / side)
*use a lacrosse ball or the collar of a barbell
D. Goblet Squat (3 x 5) @33×1 – light
E1. Alternating Scorpions (3 x 10 / side)
E2. Seal Push-Ups (3 x 10)
F. Overhead Opener; Hands on Wall (2 x 1:30)
G. T-Spine Opener (2 x 1:30)
H. Side Plank: Accumulate 2:00 / side
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x10: 60s BikeErg, 60s Ski – Nasal, Easy
*sub for any other erg
Friday, August 13
3 Rounds for Quality
-8 90-90 Hip Rotations
-20s Elevated Achilles Stretch per side
-5 MaGill Curl Up per side
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{15:00 Clock} Fatigued Skill Practice
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B. Back Squat (6.5.4.3) Rest 15s – 65% of Back Squat
*learn more about cluster sets here
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2 Sets; Each for Time
-8-5-3 Ring Muscle-Up
-3-5-8 Deadlift 275/185 (or) 65%, whichever is lighter
(Rest 6:00 b/w sets)
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3 Rounds @ Zone 2
-800m Row
-400m Run
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Couch Stretch (2 x 1:30 / side)
Saturday, August 14
The Name Game
7:00 AirBike @ Easy Pace
-E90s(-0:00): 50 Single Unders
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A1. Goblet Squat Hold (3 x 8 Breaths) 35/26lb
A2. MaGill Bird Dog (3 x 5 / side)
B. Front Rack Mobility Checklist
C. Build to 3 Squat Cleans @ 75%
*before each set perform 20-30 Double Unders
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“Bound & Brace”
Every 3 Minutes, Until Failure
-100 Double Unders
-5 Squat Clean 165/115lb
*add 20/10lbs every round
*you may NOT work ahead
*score is total reps
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7:00 AirBike @ Easy Pace
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Calf Stair Stretch (2 x 0:45 / side)
Sunday, August 15
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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