Monday
Back Squat (8,6,4,3,2,1,1)
*go every 2 minutes
*start light, end at daily max
*we will use this for your percentages in upcoming weeks
+
“Rest in Peace” (Teams of 3)
AMRAP 18:00
-Max Burpee; Lateral over Parallette
-Max Run Laps (150m)
*one athlete runs, while another does burpees, the third athlete rests
*flow is… burpee → run → rest
*score 1 is total run laps
*score 2 is total burpees
Tuesday
8 Rounds
(Alternate with a Partner)
-450/400m Row
-8 Deadlifts; 63-68%
*row at a pace that allows you to go right into the deadlifts and perform them unbroken
*this is for quality / unscored
+
“Switchblade”
For Time (7:00 Cap)
-21-15-9 Pull-Ups
-9-15-21 Calorie Row
*partner rides bike @ comfortable pace
Wednesday
Every 2:00 x 6 Sets:
-2 Push Press
-2 Push Jerk
+
Every 9:00 x 3 Sets:
-27/21 Calorie AirBike
-24 American Swings 53/35lb
-21 HSPU*
*scale to 5 Wall Walk / Rx+ 3″ Deficit
*compare to 5.8.24
(cap at 7:00 mark)
(score is worst set time / score)
Thursday
Every 7:00 x 7 Sets:
-500/450m Row
-1.0/0.9 Mile AirBike
*start easy & ramp pace
*scale to rest at least two min
*compare to 12.12.24
Decreasing Cadence Breath Work
Friday
EMOM 10:00: 1 Thruster
*start moderate, end at 1RM
+
“Bowser”
AMRAP 6:00
-1…2…3… Thruster 135/95lb
-1…2…3… Sumo Deadlift High Pull 135/95lb
+
“DK”
AMRAP 6:00
-1…1…1… Thruster* 185/125lb
-1…2…3… Burpee Pull-Up
*or 85% of your heaviest thruster
*compare to 7.23.24
Saturday
(Gym Closes at 10am for ZOAR Athlete Camp)
“Cat Box”
6 Rounds (2:00 On, 1:00 Off)
-1 Rope Climb; from seated 12′
-2 Rope Climb 12′
-3 Hand-Release Box Get Over 40”
-4 Burpee Box Get Over 40”
-Max AirBike Calories
*score is total reps, including buy-in
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.