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

Next
Next

benji Robinson: September Member of the Month