weekly wod highlights september 8th - september 14th
KEY FOCUS POINTS
Strength & Lifting
Back squats, bench press, and Olympic lift progressions
Complexes and EMOMs to develop barbell cycling, positioning, and consistency
Intentional loading to refine movement under fatigue
Gymnastics & Skill
Strict pull-ups, handstand push-ups, toes-to-ring, and muscle-up variations
Skill development through EMOMs and volume under fatigue
Emphasis on control, time under tension, and quality movement
Conditioning
Sprint intervals, aerobic grinders, and mixed-modal AMRAPs
Workouts combining gymnastics, barbell cycling, and monostructural efforts
Intent on pacing, strategy, and developing work capacity across time domains
WEEKLY SCHEDULE
Monday – “If You Give a Mouse a Pull-Up”
Stimulus: strict pulling strength and bodyweight endurance
Strength/Skill: back squat progression — 4x5 @ 80%
Conditioning: EMOM with strict and kipping pull-ups, double unders, and DB step-ups
Tuesday – “Strength and Honor”
Stimulus: barbell fatigue management and aerobic pacing
Strength/Skill: weightlifting complex — clean pull + power clean + push jerk
Conditioning: 400m run intervals into max clean & jerks (until 30 reps complete)
Wednesday – “Go, Dog. Go!”
Stimulus: sprint effort and upper-body strength
Strength/Skill: bench press 4x5 @ 80%
Conditioning: 5x 1:00 AMRAP of burpees into max calorie bike
Thursday – “9/11 Memorial Workout”
Stimulus: mental focus and steady pacing to honor the day
Strength/Skill: bodyweight and barbell chipper
Conditioning: 2001m row buy-in + 9 rounds of 11 toes-to-bar, deadlifts, and wall balls
Friday – “Hop on Pop”
Stimulus: barbell cycling and skill endurance
Strength/Skill: snatch complex — snatch pull + hang power snatch + power snatch
Conditioning: 10:00 AMRAP of wall walks, hang power snatches, and box jumps
Saturday – “Runaway Bunny” (Partner Workout)
Stimulus: shared workload and grip management
Strength/Skill: partner pacing and rep distribution
Conditioning: 20:00 AMRAP with shuttle runs, dual DB cleans, and burpee bar complex
Sunday – “The Very Hungry Barbell”
Stimulus: barbell stamina and gymnastics strength under fatigue
Strength/Skill: EMOM of strict HSPU and strict toes-to-ring
Conditioning: DU + thruster ladder (10–50–10) for time