weekly wod highlights august 12th - 24th
KEY FOCUS POINTS
This week, we continue pushing through the Hercules cycle, emphasizing repeatable intensity, midline control, and barbell stamina. Expect a full spectrum of training across gymnastics, barbell lifts, and energy system repeatability, all anchored in progression, positioning, and skill development.
Monday kicks off with strict gymnastics strength followed by a gritty interval pairing Devil’s Press and burpees for output. Tuesday brings a structured strength EMOM, blending squats, power cleans, and push press volume under fatigue. Wednesday ramps up grip and aerobic repeatability with rope climbs and toes-to-bar intervals. Thursday combines technical snatch work with a spicy pressing AMRAP, and Friday layers shoulder and leg fatigue in a muscular stamina grinder. Saturday emphasizes partner synergy in a mixed chipper-style workout with static holds, while Sunday closes the week with “Midline Mania,” a 30-minute core endurance session reinforcing posture, breathing, and pacing.
Here’s a closer look at each day’s focus and highlights:
Monday – August 18
Workout: Strict Gymnastics + “Into the Fire” (Interval Conditioning)
Stimulus: Controlled strength volume / output intervals
Focus: Build strict pull-up and ring row volume at 50% max, then alternate Devil’s Press & burpee intervals at high intensity
Accessory: Biceps, grip, and positional strength under fatigue
Tuesday – August 19
Workout: Strength EMOM – “Hulking Out”
Stimulus: Absolute & barbell stamina strength
Focus: Back squat progression + clean & push press complex with built-in recovery
Accessory: Posterior chain, core carries, isometric strength for squat & press support
Wednesday – August 20
Workout: Sprint Intervals – “Running Through the Middle”
Stimulus: Aerobic repeatability / grip-intensive gymnastics
Focus: 8 intervals combining short runs, toes-to-bar, and rope climbs with 1:00 rest for partial recovery
Accessory: Hip thrusts, plank variations, lateral stability
Thursday – August 21
Workout: Snatch Technique + “Salt Burn” (10:00 AMRAP)
Stimulus: High-skill barbell & pressing stamina
Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow
Accessory: Isometric holds, pulling mechanics, posterior chain coordination
Friday – August 22
Workout: Stamina Intervals – “Tauros”
Stimulus: Muscular fatigue / pressing & midline control
Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue
Accessory: Knee extensions, sled drags, triceps support
Saturday – August 23
Workout: Partner Workout – “Partners in Crime”
Stimulus: Partner pacing / isometric tension & task sharing
Focus: Shared row, deadlifts, wall walks, bar muscle-ups with static holds for tension & teamwork
Accessory: Sled pulls, hamstring curls, horizontal pulling mechanics
Sunday – August 24
Workout: Core Stamina – “Midline Mania”
Stimulus: Low-intensity aerobic / midline & structural stability
Focus: 6-round EMOM: bike, sit-ups, plate push, running, wall sits, sandbag carries
Accessory: Focused trunk development & movement control
This week’s mantra: Focus on position, progression, and repeatability—from your pull-ups to your partner rows to your core endurance. Let’s finish the week strong!