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