weekly wod highlights july 21st - july 27th

KEY FOCUS POINTS

Strength & Weightlifting
Technical Barbell Conditioning + Strict Pressing Volume
Alternating upper-body pressing with Olympic lifting technique. Front squat and snatch work aim for high-quality singles, while bench and strict press target volume control and repeatable strength.

Gymnastics
Strict Pressing, Hanging Volume, Wall Walk Control
Building midline endurance, hanging stamina, and handstand control through scaled progressions like wall walks, chest-to-bar pull-ups, toes to bar, and strict push-ups.

Conditioning
Barbell Cycling + Aerobic Grind + Mixed Modal Partner Work
Sessions blend benchmark pacing tests, team intervals, and volume challenges, focusing on aerobic control and maintaining movement quality under fatigue.

WEEKLY SCHEDULE

Monday
Strength: Clean & Jerk volume under fatigue
Conditioning: Barbell Grinder (Clean & Jerk + Running)

Tuesday
Strength: Front Squat progression (70–90%)
Gymnastics: Toes to Bar + Overhead Lunge control
Conditioning: AMRAP with interference and core fatigue

Wednesday
Strength: Strict Press volume
Gymnastics: Push-Up volume under fatigue
Conditioning: Push/Pull + Jump Rope couplet

Thursday
Conditioning: Run into max effort machine sprint (Echo/Row)

Friday
Strength: Squat Snatch ladder
Gymnastics: Chest to Bar Pull-Up ladder
Conditioning: Fibonacci AMRAP (Snatch + Pull-Up volume)

Saturday
Gymnastics: Wall Walks + Midline volume
Conditioning: Partner workout with transitions

Sunday
Strength: Bench Press volume (70–80%)
Conditioning: Long run + Wall Ball benchmark test