For Details About Heart Rate Zones, Interpreting the Programming, Oly Warm-Ups, Reading Tempo & Paces and More, Visit this Page.
Monday, September 20
5 Rounds @ Warm-Up Pace
-8 Calorie AirBike
-8 Scap Pull-Ups
-8 Ring Row @ Easy Body Angle
-8 PVC Dislocates in Curled Seiza Sit
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Overhead Squat: Build to a small set @ 135/95lbs
*warm-up TTB & CTB b/w sets
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For Time
3 Rounds
-15 Overhead Squat 65/45lb
-10 Toes-to-Bar
(Rest 2:00)
2 Rounds
-15 Overhead Squat 95/65lb
-12 Chest-to-Bar
(Rest 2:00)
-15 Toes-to-Bar
-15 Overhead Squat 135/95lbs
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Deadlift (4, 3, 2, 1) 80-83-86-90%
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2:00 Side Plank / side
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7:00 Supine Breathing @ 4080
*here is a follow-along video for this cadence
Tuesday, September 21
10:00 Clock @ Warm-Up Pace
-10 Cal Ski – nasal, smooth
-10 Bar Beat Kips
-10 Cal Row – nasal, smooth
-10 Tabletop Glute Bridge
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4 Rounds, for Quality
-20s Chest-to-Bar Box Drill
-20s Wall-Facing HS Hold @ Top of Wall Walk
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A1. Strict Press (5 x 3) 75% @30×2 – rest 15s
A2. Wall Ball (5 x AMRAP-3) 30/10lb to 10/9ft – rest 2:00
B1. Strict Pull-Up (5 x 3) rest 15s
*weight or assist to make challenging, but repeatable under fatigue
B2. Chest-to-Bar; Kipping (5 x AMRAP-2-3) rest 2:00
*if your rep max is lower, opt for being closer to failure
*if your rep max is higher, opt to leave a few additional reps “in the tank”
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4 Sets // Rest 2:00 b/w
{1:00 Working Window}
-50ft Prowler @ Grindy Weight
-Max Burpee Box Get Over 30″ in Remainder
Coach’s Notes: Pick a sled weight that you can complete unbroken, but that forces you to walk (vs. run) with the sled. Pushing a weighted box or a set of dumbbell across a gym floor is a good sub for a prowler. For the Burpee Box Get Overs the most efficient way to do these will be putting your hands on the box and jumping your feet up and over. Use a wide foam box if you have one. If not, band two boxes side-by-side to make the box more stable and wider. Each set should be executed with high intensity. Track your BBGO reps for each round.
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-5:00 AirBike @ Recovery Pace; Nasal
-3:00 Foam Roll Quads
-1:30 Couch Stretch / side
Wednesday, September 22
ZOAR Clean & Jerk Warm-Up
*AirBike for part 1
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Clean & Jerk (7 Total Sets) rest to recovery b/w sets
(1 x 1.1.1.1) 76% – rest 5-10s b/w clusters
(1 x 1.1.1) 78% – rest 5-10s b/w clusters
(1 x 1.1) 82% – rest 5-10s b/w clusters
(4 x 1) 88%
Coach’s Notes: Power clean & push jerk as long as you can through the ladder. For the last four reps, use a squat clean even if you aren’t forced to use one.
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20:00 AirBike @ Recovery Pace
-E90s(+0:00): 10s Sprint @ ME
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5 Sets, for Quality
-2:00 AirBike @ Recovery Pace
-AMRAP-2-3 Strict Ring Dip
-10-12 Seated L-Sit Raises
Thursday, September 23
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3 Rounds
-800m Run @ Nasal Cap
-200m Walk with Breath Sync
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{15:00 Clock} Unfatigued Skill Practice
Coach’s Notes: Pick a skill that you are working to master (e.g. Double Unders, Handstand Walks, Bar Muscle-Up) and spend some time working drills and progressions on that skill. If you need ideas, be sure to check out the movement library (or) email me at ben@zoarfitness.com
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A. Elevated Cat Pose (3 x 1:00) shake out b/w
B. Biceps Stretch; Bar in Rack (3 x :45) shake out b/w
C. Frog Stretch (3 x 1:00) shake out b/w
D. Kneeling Hip Flexor Stretch w/ Banded Distraction (2 x 1:00 / side) shake out b/w
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15:00 Walk with Breath Sync (outside preferred)
Friday, September 24
5:00 Row @ Z0
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A1. MaGill Bird Dog (3 x 4 / side)
A2. Depth Jump (3 x 1.1) from 20″ box
C. Back Squat: Build to 92-95% for a single
Then (8.6.4.4) 68% – rest 15-25s b/w clusters
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EMOM, Until Failure
-25ft DB Overhead Lunge 50/35lb per Hand
-3…4…5… kHSPU
(Rest 4:00)
For Time: Repeat the # of Successful Rounds
Coach’s Notes: So if you made it through the round of 8 HSPUs and got capped in the round of 9, you will perform…
For Time
-25ft Dbl DB Overhead Lunge
-3, 4, 5…8 kHSPU
Obviously the second piece will be more challenging due to accumulated fatigue and no built in rest periods. This will require you to be more strategic in how you break the HSPUs to allow you to keep moving.
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3 Rounds @ Z2 (“Cruise Pace”)
-750m Row
-1500m Bike
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Saturday, September 25
The Name Game
2 Rounds @ Smooth Pace
-2:00 AirBike
-2:00 Row
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A1. Squatting Ankle Mobility (3 x 20s) 25lb
A2. Scap Pull-Ups (3 x 8)
A3. Banded Front Rack Stretch (3 x 20s / side)
B1. Triple Pause Thrusters (3 x 5) empty bar
B2. Beat Kips (3 x 5-8)
C. Thrusters (3 x 4-5) 95/65lb
D. Toes-to-Bar (3 x 3-5)
E. Complete 1min of Projected Plan of Attack
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“Facial Recognition”
Intervals of 2,2,2,3min
(Rest 1:00 b/w intervals)
Complete Work As Desired
-Thruster 95/65lb
-Toes-to-Bar
*score is total accumulated reps
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5:00 AirBike @ Recovery Pace
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2 Rounds
-0:45 Banded Lat Stretch / side
-1:00 Couch Stretch / side
Sunday, September 26
(Rest Day)
Complete the ZOAR Fitness Rest Day Protocol.
The Whiteboard
Ask Questions. Record Results. Share Wins. Talk Trash.
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