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