weekly wod highlights dec 1st - dec 7th

KEY FOCUS POINTS

STRENGTH & LIFTING

Front/Back Squat complexes, Clean & Jerk work, Bench Press, and strict handstand pressing
→ Emphasis on bar control, positioning, and smooth transitions under load

GYMNASTICS & SKILL

Bar Muscle-Up progressions, Chest-to-Bar volume, and handstand skill work
→ Focus on refining mechanics, building upper-body strength, and improving efficiency under fatigue

CONDITIONING

Sprint efforts, long aerobic sessions, interval power, and partner endurance pieces
→ Goal: pacing consistency, aerobic repeatability, and maintaining technique while tired

WEEKLY SCHEDULe:

MONDAY – “FULL THROTTLE”

Strength: Front + Back Squat Complex (Every 3:00 × 5)
Conditioning: 3 Rounds For Time – Thrusters + Bar-Facing Burpees
Stimulus: High-power sprint effort with a big pressing demand.

TUESDAY – “SKYLINE CRIT”

Skill Work: Bar Muscle-Up Progressions
Conditioning: 20:00 AMRAP – Wall Walks, Bar Muscle-Ups, DB Snatch, Double-Unders
Stimulus: Gymnastics skill under fatigue and smooth pacing.

WEDNESDAY – “ENGINE SWAP”

Conditioning: 6 × 5:00 AMRAP with rotating DB Step-Overs and Farmer Carries
Stimulus: Aerobic stamina with grip and posture focus.

THURSDAY – “WORKOUT INTERRUPTED”

Strength: Power Clean + Split Jerk
Conditioning: 3 Rounds – Wall Balls + Power Clean & Push Jerk; every 3:00 add Sit-Ups
Stimulus: Leg and core stamina with rising fatigue.

FRIDAY – “TAKING FLIGHT”

Strength: Bench Press (75–80%)
Conditioning: 5 × 1:00 AMRAP – C2B Pull-Ups into Max Burpee Box Jump Overs
Stimulus: Explosive interval intensity and pulling stamina.

SATURDAY – “IN STEP” (PARTNER WORKOUT)

Conditioning: 5 Rounds – Run together, then TTB, Power Snatches, KB Swings
Stimulus: Steady partner endurance and shared pacing.

SUNDAY – “LOOPING”

Skill/Strength: EMOM – Wall-Facing HSPU
Conditioning: 12:00 AMRAP – Row, DB Front Rack Lunge, DB Push Press
Stimulus: Aerobic flow with shoulder stamina and midline control.