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Monday, September 12
A. ZOAR Snatch Warm-Up
B. Squat Snatch
(5 x 1) 70%
(4 x 1) 75%
(3 x 1) 80%
(2 x 1) 85%
(1 x 1) 90%
…
3 Attempts to Find Heavy Single
C. Back Squat (3 x 3) 85%
Then: 50 Reps for Time @ 50%
D. AMRAP 18:00 @ 60-70% Effort
-200m Run
-3 RMU
Coach’s Notes: The goal is to keep your RPE in the right range by managing your run pace and focusing on “effortless” RMUs. This is your traditional “go hard” focused MetCon, rather your goal is to be as smooth and efficient as possible.
E1. Ring Row (4 x 15)
E2. Banded Crossover Squatting Victory (3 x 12)
Tuesday, September 13
4 Rounds @ Warm-Up Pace
-250m Row
-5 Kang Squat
-20s Banded Front Rack Stretch / side
-20s Squatting Ankle Mobility
-3 McGill Bird Dog / side
+
EMOM 6
1) 6 Ice Skater Jumps @ ME
2) 6 Cleared BJO 24/20″ – box facing
+
A. Deadlift + Clean + Hang Clean + Jerk (6 Sets) Build to Heavy
*start counting sets when weight reaches 50% of your Clean & Jerk 1RM
B. E5M x 5 Sets:
-21 TnG Deadlift 42-44%
-21 BJO 24/20″
*ride the airbike @ recovery pace b/w sets
C. AMRAP 25:00 @ 60% Effort
-33 Calorie Row
-15 GHD Sit-Ups
-5 Wall Walk
+
Seal Stretch (3 x 30s)
Supine IT Band Stretch (3 x 30s / side)
Foam Roll Low Back (3 x 60s)
Wednesday, September 14
12:00 Clock @ Warm-Up Pace
-6 American KB Swings 53/35lb
-6 Up-Dog to Down-Dog
-6 American KB Swings 53/35lb
-6 Low Ring Transitions
-20s Gorilla Grab Wrist Stretch
+
A. Strict Ring Muscle-Up (6 x 2)
*use a double band assist as needed to be successful
B. 5 Sets:
-7 KB Clean & Jerk 53/25lb per hand
-2 Rope Climb
-7 KB Clean & Jerk 53/25lb per hand
*rest as little as needed to keep transitions quick and sets unbroken
C. 6-7 Sets: (rest 1:1 b/w)
-21 Ski Calories (sub the AirBike)
-15 Wall Ball 20/14lb to 10/9ft
-9 Bar-Facing Burpee
D. Sorenson Hold (3 x 45s)
E. Cross Body Banded Chop (3 x 10ea)
F. Supinated Dead Hang: Accumulate 2:00
Thursday, September 15
[The Recovery Hour] [At 0:00]20:00 Walk (Outside if Possible)
-On the Minute (-0:00): Breath Pause Until RPE 8
*a breath pause is hold on the exhale [At 22:00]
EMOM 18
1) 20s High Plank Hold + 20s Rear Plank Hold
2) 20s Side Plank (L) + 20s Side Plank (R)
3) 8 KB Windmills per arm 35/26lb [At 42:00]
EMOM 18
1) 25s Couch Stretch per side
2) 25s Supine Hamstring Stretch per side
3) 4-6 Strict Toes-to-Bars
Friday, September 16
10:00 Easy Cyclical
*rotate machines as you see fit
+
A1. Calf Stair Stretch (3 x 30s / side)
A2. Front Squat (3 x 5) @51×0 – empty bar
A3. 90-90 Hip Rotations (3 x 10)
A4. T-Spine Opener (3 x 30s)
B. Thrusters (3 x 8) 95/65lb – for quality
*additional positional prep as needed b/w
C. Squat Clean + Split Jerk (15 Singles) 75%
*consider this to be technique practice accumulation
D. AMRAP 15:00
-12 Front Rack Step-Up 115/85lb to 24/20″
-12 Calorie AirBike
-2 Ring Muscle-Up
E. 5:00 Walk with Breath Sync
F. TGU (3 x 3ea) 35/26lb
Saturday, September 17
The Name Game
-2:00 Erg 1 @ Easy Pace
-2:00 Erg 2 @ Smooth Pace
-2:00 Erg 3 @ Cruise Pace
+
4 Sets:
-20s Elevated Cat Pose with Fingers-Interlocked
-20s Supinated Dead Hang; Pinkies Touching
-20s Frog Stretch; subtle rocking
-20s Squatting Ankle Mobility; light plate in hands
+
3 Sets:
-3 DB Power Snatch + 3 OHS (L) 35/25lb
-20s Banded Lat Stretch (L)
-10s Finger-Facing Wrist Stretch
-3 DB Power Snatch + 3 OHS (R) 35/25lb
-20s Banded Lat Stretch (R)
-10s Finger-Facing Wrist Stretch
+
DB Squat Snatch (2 x 6)
*35/25lb, 50/35lb, respectively
+
[10:00 Clock](i) Build to Cluster Workout Weight
(ii) Prep All Other Movements
{DU, TTB, WW, Cleared BJO}
“El Fin”
Every 10 Minutes x 3 Sets:
[Complete A, B & C In Any Order]
Act I: AMRAP 6:00
-15-12-9 Calorie AirBike* (F: 12-9-6)
-6 DB Squat Snatch 50/35lb
Act II: AMRAP 6:00
-36 Double Under
-12 Toes-to-Bar
-4 Wall Walk
Act III: AMRAP 6:00
-5 Squat Clean Thrusters 165/110lb
-10 Cleared Box Jump Over** 20” (M&F)
*must reset the bike
**box facing jump & land
{score is total reps in all 3 acts combined}
+
5-10min Cyclical Flush
5-10min Choice Mobility
Sunday, September 18
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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