weekly wod highlights july 28th - august 3rd

KEY FOCUS POINTS

Strength & Weightlifting

Technical Barbell Conditioning + Strict Pressing Volume

• Blend Olympic-style lifts (snatch, clean & jerk) with heavy squats to prep for upcoming 1RM tests.

• Strict pressing (bench/press) reinforces shoulder strength, core stability, and pressing power

Gymnastics

Strict Pressing, Hanging Volume, Wall Walk Control

• Develop midline endurance and hanging stamina through strict press, ring muscle-ups, toes-to-bar, and wall walks.

• Enhances upper-body control and muscular stamina under fatigue

Conditioning

Barbell Cycling + Aerobic Grind + Mixed Modal Partner Work

• Pair barbell complexes with aerobic elements and partner workouts to build sustainable intensity.

• Improves aerobic threshold, efficient barbell cycling under fatigue, and teamwork pacing

Weekly Schedule:

Monday

• Gymnastics: Ring Muscle-Ups and Strict Handstand Push-Ups

• Conditioning: “Nate” – Hero WOD triplet focused on gymnastics repeatability

Tuesday

• Strength: Clean Complex (Power + Squat + Split Jerk)

• Conditioning: “The Derivative” – Threshold EMOM rotation with mixed modalities

Wednesday

• Gymnastics: Wall Walk volume at beginning and end of session

• Conditioning: “Inversely Correlated” – Mirrored chipper with rowing and gymnastics

Thursday

• Strength: Snatch Complex (Power + Squat, wave loading)

• Conditioning: “Open 14.1” – Benchmark AMRAP with snatches and double-unders

Friday

• Strength: Back Squat doubles at 80% (Front Squat test coming)

• Gymnastics: Toes-to-Bar under fatigue

• Conditioning: “Asymptote” – Thruster and toes-to-bar ladder with sprint finish

Saturday

• Gymnastics: Burpee Pull-Ups in a team format

• Conditioning: “Distributive Property” – Partner AMRAP with push/pull stamina

Sunday

• Strength: Deadlifts under fatigue

• Conditioning: “Limit Approaching Zero” – Deadlift sprint interval repeats