weekly wod highlights august 4th - august 10th

KEY FOCUS POINTS

STRENGTH & LIFTING

• Max testing in Clean & Jerk, Front Squat, Snatch, and Bench Press

• Emphasis on barbell mechanics, positional strength, and top-end output

GYMNASTICS

• Pulling benchmarks: Strict Pull-Ups, Ring Rows, Bar Muscle-Ups

• Wall walks, toes-to-bar, and midline stamina under fatigue

CONDITIONING

• Interval-based grinders and mixed-modal AMRAPs

• Benchmark repeatability and pacing strategy in longer efforts

WEEKLY SCHEDULE:

MONDAY

• Strength: Build to a 1RM Clean & Jerk + 1RM Front Squat

TUESDAY

• Gymnastics Test: Max unbroken strict pull-ups + ring rows

• Conditioning: “Samsonite… I Was Way Off!” – aerobic intervals with rowing, burpees, and kettlebell swings

WEDNESDAY

• Strength-Endurance: EMOM-style quality circuit with sumo deadlift, strict press, step-ups, and GHD sit-ups

• Conditioning: Moderate aerobic pacing with movement density across all modalities

THURSDAY

• Gymnastics Skill: Wall walks and jump rope coordination

• Conditioning: “Mutt Cutts” – 10 rounds of stamina intervals with bike, wall balls, double-unders, and wall walks

FRIDAY

• Strength: 1RM Snatch + bar muscle-up progressions

• Conditioning: “Helena” – classic triplet with running, gymnastics, and DB cycling

SATURDAY

• Gymnastics/Barbell Blend: Toes-to-bar and hang squat cleans

• Conditioning: “Harry and Lloyd” – 20:00 AMRAP partner workout with rowing, barbell cycling, and shared volume pacing

SUNDAY

• Strength: Build to 3RM Bench Press + back-off sets

• Conditioning: “The Shaggin’ Wagon” – push-pull AMRAP with DB push press, box jumps, and renegade rows