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.