weekly wod highlights august 25th - august 31st

Key Focus Points

Strength & Lifting

• Power Clean complex for barbell timing and explosive pulling

• Front squat progression to build lower-body strength

• EMOM deadlifts and Turkish get-ups for total-body control

Gymnastics & Skill

• Strict handstand push-ups, pull-ups, and toes-to-bar under fatigue

• Ring dips, Turkish get-ups, and static holds for bodyweight control

• Partner conditioning and chipper formats to challenge movement variety

Conditioning

• Aerobic chipper, EMOM intervals, and descending rep formats

• Partner-style mixed modality for shared intensity

• Blending machines, gymnastics, and traditional lifts for complete fitness

Weekly schedule:

Monday – “River Rapids”

• Strength/Skill: Power Clean Complex

• Conditioning: Rowing, kettlebell swings, and ring dips combined for a grippy, high-output piece focused on pacing and upper-body endurance.

Tuesday – “Mountain Traverse”

• Conditioning: High-volume chipper with running, burpees, wall balls, pull-ups, and push press for full-body endurance and mental grit.

Wednesday – “Canyon Climb”

• Strength/Skill: Deadlift + Jump EMOM

• Conditioning: 3 x 5:00 AMRAP intervals with toes-to-bar, renegade rows, and machine work to test core stamina and grip under fatigue.

Thursday – “Forest Sprint”

• Strength/Skill: Turkish Get-Ups

• Conditioning: Descending chipper with dumbbell snatches and box jump overs to challenge explosive power and consistent movement under fatigue.

Friday – “Summit Strength”

• Strength/Skill: Front Squat Progression

• Conditioning: 4-station EMOM with bench press, walking lunges, GHDs, and midline work to build strength under volume and time pressure.

Saturday – “Coastal Relay”

• Strength/Skill: Partner Conditioning

• Conditioning: Partner alternates rounds through three couplets—barbell/gymnastics, machine/burpee, and bike/jump rope. Expect a mix of power and pacing.

Sunday – “Cliffside Press”

• Strength/Skill: Gymnastics Flow

• Conditioning: 20-minute AMRAP of wall-facing strict HSPU, strict pull-ups, and kettlebell thrusters for bodyweight strength and pacing.