For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, Sept 13
EMOM 9 @ Z1
1) 45s Row
2) 45s AirBike
3) 45s Single Unders
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A1. Barbell Front Rack Rotations (3 x 12) empty bar
A2. Boot Strappers (3 x 8)
A3. MaGill Curl Up (3 x 5 / side)
B1. Front Squat (4 x 3) 50% – rest 20s
*3s lower, AFAP on the raise
B2. Ice Skater Jumps (4 x 6) @ ME – rest 75s
C. Squat Clean: Build to 1.1.1 @ 80%
*row 200m @ cruise pace before each set
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Every 10 Minutes x 3 Sets:
AMRAP 7:00
Buy-In: 800/700m Row
-12 Chest-to-Bar
-6 Burpee Box Jump Over 24/20″
-2 Squat Clean 80%
Coach’s Notes: Treat the first set as a feeler. In other words, go out conservative with the goal to improve your score in sets 2 & 3. These movements are all relatively high power output, so most athlete will need to formulate a break strategy early to allow for heart rate and fatigue management.
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Ski 2k @ Cruise Pace (Zone 2)
*sub a rower
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Banded Knee Terminal Extension (2 x 40 / leg)
Tuesday, September 14
10:00 Walk (Outside Preferred)
-OTM(+0:00): Breath Hold to RPE 7
*learn more about the benefits of breath holds
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A. Hip Flow (x4 / element)
B1. Natural Leg Extension (3 x 6) @50×0
B2. Wall Walk (3 x 4)
C. [8:00 Clock] Handstand Walk Warm-Up (or) Practice
*regardless if you plan on doing HSWs for the workout, work on them here
*this is unfatigued practice
*if you feel you need a progression to follow, here you go
*for the workout, sub 6 Wall Walks for each 50ft HSW
D. Prep Other Movement (WB, DU, AirBike)
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AGOQ E3 (2018)
AMRAP 20:00
-50 WB 20/14lb, 10/9ft
-100 DU
-50ft HSW
-100 DU
-50 Cal AirBike
-100 DU
-50ft HSW
-100 DU
*break the HSW into 2x25ft section with a cone every 5ft
*you must do each 5ft increment unbroken
*you must kick up with both hands behind the line
*the original workout was written with rowing
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A1. DB Bent Over Row (4 x 10 / arm) heavy
A2. Strict Ring Dip (4 x AMRAP-1-3)
B. Foam Roll Lats (1:00 / side)
Wednesday, September 15
A1. PVC Dislocate in Curled Seiza (3 x 15)
A2. Muscle Snatch + Overhead Squat (3 x 5 Complexes) empty bar
B. [0:00-10:00] Snatch Balance: Build to Heavy Double
C. [10:00-20:00] Push Press: Build to Heavy Triple; from the floor
D. Seated Good Morning (4 x 8) 75/55lb
*the goal is to get as big of a stretch as possible through your hamstrings
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For Time [Use External Clock]
Accumulate 1500m Rowing @ 500m TT Pace (or) Faster
*you have 5 stroke to get under that pace
*hold it as long as you can
*when you fail, rest 60s
*score is total time, including rest
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12:00 AirBike @ Recovery Pace – nasal
-E3M(+0:00): Foam Roll 60s; Choice Muscle Groups
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Supine Hamstring Stretch (2 x 0:45 / side)
Thursday, September 16
(Recovery Day)
{15:00 Clock} Inversion Practice
Coach’s Notes: This could be a number of things, but most important is that you are getting upside down. If you don’t have Handstand Walks or Holds down yet, feel free to work you’re way through this progression. If you are proficient in those skills, feel free to work on more advanced skills like setting up a Handstand Walk Obstacle Course, or practicing freestanding Handstand Push-Ups.
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25:00 @ RPE 4 / Zone 0
-25 Cal AirBike
-25ft Backward Bear Crawl
-25ft Forward Crab Walk
…
25:00 @ RPE 4 / Zone 0
-15 Palov Press / side
-20 Banded Face Pulls
-25 Seated Banded Hamstring Curls
-30 Cal Ski (sub a row)
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A. Lizard Stretch (2 x :45 / side)
B. Dead Hang (2 x :45) rest 30s
C. Couch Stretch (1:30 / side)
Friday, September 17
A1. Goblet Cossack Squats (3 x 6) Light DB/KB
A2. Goblet Sumo Stance Good Morning (3 x 6) Light DB/KB
B1. Goblet Squat (3 x 6) @33×1 – Light DB/KB
B2. Box Squat Jump (3 x 4) 30/24″
C. Back Squat (5 x 4) 80-82-82-85%
D. Hanging Gymnastics Prep Routine
*complete a deadlift triple after each element, building in weight
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For Time
-6-4-2 RMU
-16-12-8 Pistol
(Rest 1:1)
For Time
-6-4-2 Bar-Muscle-Up
-3-3-3 Deadlift 80%
Coach’s Notes: These pieces are meant to be fast. Therefore, if you don’t yet have consistent Muscle-Ups, sub Toes-to-Bar for the first piece, and Chest-to-Bar for the second. Pick sets that you can do unbroken and keep the intensity high. Attack both pieces and hold on.
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5:00 Walk with Breath Sync
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4 Sets:
-400m Run @ 5k Time Trial Pace
-100m Walk
*if you don’t know your 5k TT Pace, use an estimate and go off feel
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2 Rounds
-1:00 Foam Roll Quads
-1:00 Kneeling Hip Flexor Stretch w/ Banded Distraction per side
Saturday, September 18
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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A1. PVC Dislocate (3 x 12-15)
A2. Boot Strappers (3 x 8)
B. 3 Muscle Snatch + 3 Overhead Squat (3 x 3) empty bar
C. 3-Position Snatch (2-3 Sets) 40-55%
D. Snatch: All Moderately Paced Singles
-4 Snatch (Wt #1)
-3 Snatch (Wt #2)
-3 Snatch (Wt #3)
-2 Snatch (Wt #4)
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“Silver Collar Snatch“
For Time [14:00 Cap]
-10 Snatch 135/95lb (or) 55%
-8 Snatch 165/115lb (or) 65%
-6 Snatch 185/125lb (or) 75%
-4 Snatch 205/145lb (or) 85%
-2 Snatch 225/155lb (or) 95%
*round percentages to nearest 5lb / 2kg increment
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5:00 Flush; Choice Cyclical
5:00 Mobility; Choice Muscle Groups
Sunday, September 19
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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