weekly wod highlights july 14th - july 20th

KEY FOCUS POINTS FOR THE WEEK:

Strength

  • Squat Clean, Split Jerk, Power Snatch

  • Wave progressions and heavy singles to build explosive power, reinforce bar path mechanics, and improve catch position under fatigue.

Gymnastics

  • Strict Pull-Ups, Wall-Facing HSPUs, Toes-to-Bar

  • Emphasis on strict control, shoulder positioning, and midline stability in both vertical pulling and inversion work.

Conditioning

  • EMOMs, AMRAPs, Partner Intervals

  • Training mixed-modal pacing, aerobic stamina, and sustainable effort across sprint-style workouts and longer endurance grinds.

Weekly Overview

Monday (July 8)

  • Strength: Squat Clean (Touch & Go to heavy single)

  • Conditioning: “Wax On, Wax Off” – front squats and pull-ups in a ladder-style chipper

  • Stimulus: Barbell cycling, grip fatigue, and strength endurance

Tuesday (July 9)

  • Strength: Split Jerk (pause in catch, build to heavy single)

  • Conditioning: “Why So Serious?” – strict HSPUs, GHDs, Echo Bike EMOM

  • Stimulus: Overhead strength and strict gymnastics under intensity

Wednesday (July 10)

  • Conditioning: “Run, Forrest, Run” – run, burpees, row, DB lunges

  • Stimulus: Long aerobic grind with movement transitions and pacing focus

Thursday (July 11)

  • Strength + Conditioning: “Say Hello to My Little Friend” – deadlifts, bench press, KB swings in a lifting-focused EMOM

  • Stimulus: Heavy loading with mixed modal interference and minimal rest

Friday (July 12)

  • Strength: Power Snatch (Touch & Go to heavy single)

  • Conditioning: “You’re Gonna Need a Bigger Boat” – toes-to-bar, double unders, OHS

  • Stimulus: Core stamina, barbell positioning, and gymnastics interference

Saturday (July 13)

  • Partner Workout: “Life Finds a Way” – intervals of wall walks, push press, row, burpees

  • Focus: Rotational power, teamwork, and anaerobic repeatability

  • Stimulus: High effort sprint-style work with built-in rest

Sunday (July 14)

  • Conditioning: “Just Keep Swimming” – box jumps, strict pull-up ladder, step-ups

  • Stimulus: Midline control, pulling strength, and steady aerobic effort under load

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