weekly wod highlights september 15th - september 21st

KEY FOCUS POINTS

STRENGTH & LIFTING

• Power cleans, push press, back squats, deadlifts

• Wave builds, max rep sets, EMOM-style strength pieces

• Heavy loading to improve barbell cycling and movement quality under fatigue

GYMNASTICS & SKILL

• Strict pull-ups, toes-to-bar, wall walks

• Gymnastics under fatigue in EMOMs and AMRAPs

• Focus on bodyweight strength, midline control, and stamina

CONDITIONING

• Chippers, EMOMs, and AMRAPs

• Mix of gymnastics, barbell cycling, and monostructural work

• Developing pacing, volume tolerance, and aerobic capacity

WEEKLY SCHEDULE

Monday – “Enter Sandman”

• Stimulus: Heavy touch-and-go cleans, high-output chipper format

• Strength/Skill: Power Clean Wave Build (3-2-1) from 70% to 85%+

• Conditioning: 500m Row + Power Cleans + Box Jump Overs

Tuesday – “Eye of the Tiger”

• Stimulus: Strict gymnastics paired with cyclical shoulder stamina work

• Strength/Skill: 4 sets of Push Press up to Max Reps @ 80%

• Conditioning: AMRAP of Strict Pull-Ups, Push-Ups, KB Swings

Wednesday – “Schism”

• Stimulus: Toes-to-Bar and Reverse Lunges under grip/midline fatigue

• Strength/Skill: 4 sets of Back Squats up to Max Reps @ 80%

• Conditioning: 12:00 EMOM alternating TTB, Lunges, Bike, and Doubles

Thursday – “Breakage”

• Stimulus: Aerobic retest for sustainable intensity and pacing development

• Conditioning: 4 x 6:00 AMRAPs: 800m Run + Max Row Meters

Friday – “Bodies”

• Stimulus: Lower back, midline, and pressing EMOM with movement quality focus

• Strength/Skill: Deadlift up to 80% across 4 sets

• Conditioning: Deadlift & Wall Walk Complex Climb

Saturday – “Welcome to the Jungle”

• Stimulus: Grind-style triplet demanding shared volume and time domain pacing

• Conditioning: Partner Workout: Wall Balls, Pull-Ups, Farmers Carry

Sunday – “Stronger”

• Stimulus: Steady state EMOM focused on movement economy and trunk control

• Conditioning: 40:00 EMOM: Machines, GHDs, V-Ups