weekly wod highlights august 11th - august 17th

KEY FOCUS POINTS

STRENGTH & LIFTING

  • Heavy emphasis on foundational lifts: back squats, deadlifts, push press, power cleans, and bench press.

  • Focus on developing barbell mechanics, positional strength, and power under fatigue.

GYMNASTICS & SKILL

  • Targeted work on strict pulling, toes-to-bar, wall walks, and core stability.

  • Skill-focused conditioning to reinforce movement control, overhead positioning, and coordination.

CONDITIONING

  • Interval and EMOM formats combining running, rowing, kettlebells, and gymnastics.

  • Mixed-modal workouts designed to improve aerobic capacity, pacing, and recovery between efforts.

Weekly Schedule:

MONDAY – "Big Daddy Strength"

  • Strength/Skill: Heavy back squats in moderate volume and strict pulling movements to build lower-body strength.

  • Conditioning: Kettlebell lunges and wall balls to reinforce midline control and leg drive under fatigue.

TUESDAY – "The Zohan Special”

  • Strength/Skill: Moderate-heavy push press focusing on upper-body power and shoulder/core stability work.

  • Conditioning: EMOM alternating jump rope, toes-to-bar, bike, and dumbbell presses to develop mixed modal skill and endurance.

WEDNESDAY – "You Can Do It!"

  • Strength/Skill: Quality power cleans at a consistent heavy load to improve explosive barbell cycling and front rack strength.

  • Conditioning: Fast-paced burpee and power clean ladder to boost conditioning and work capacity.

THURSDAY – "Billy’s Big Day"

  • Strength/Skill: Running mechanics and posterior chain durability exercises to support aerobic repeatability and leg stamina.

  • Conditioning: Mixed run, row, and squat intervals with fixed rest periods to maintain consistent effort.

FRIDAY – "Uncut Grind"

  • Strength/Skill: Moderate-heavy deadlifts focusing on hinge mechanics and pulling strength.

  • Conditioning: Interval-style kettlebell swings, rows, and strict dips to enhance grip, pressing stamina, and conditioning.

SATURDAY – "Grown Ups"

  • Strength/Skill: Team thrusters, box jumps, and burpee pull-ups performed in a waterfall rotation to build shared volume pacing and teamwork.

  • Conditioning: Mobility drills and low-intensity core control work to support recovery and movement quality.

SUNDAY – "Sweatpants and Hoodies"

  • Strength/Skill: Close-grip bench press emphasizing upper-body pushing stamina and shoulder stability.

  • Conditioning: Loaded carries, planks, and wall walks to enhance core demand and posture under load.

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weekly wod highlights august 4th - august 10th