weekly wod highlights july 7th - july 13th
Key Foucs Points for the Week:
Strength
3-Position Snatch, Pause Front Squats, Bench Press
Focus on form, control, and building power
Gymnastics
Bar Muscle-Ups, Handstand Walks, Toes-to-Bar
Progressions, technique, and consistency under fatigue
Conditioning
Long aerobic efforts, AMRAPs, and partner workouts
Emphasis on pacing, movement efficiency, and stamina
Weekly Overview:
Monday (July 7)
Skill/Strength: 3-Position Snatch (Hang → Low Hang → Floor) with focus on speed through the middle and receiving position.
Conditioning: Power snatch cycling workout.
Stimulus: Strength and power endurance.
Tuesday (July 8)
Skill: Bar muscle-up progressions (box transitions, banded work).
Conditioning: “Boone’s Gauntlet” – running, muscle-ups, double-unders, and Echo Bike.
Stimulus: Aerobic endurance and gymnastics under fatigue.
Wednesday (July 9)
Strength: Strict press into push press complex; plyometric push-ups for speed and coordination.
Conditioning: EMOM with kettlebells, renegade rows, and GHD sit-ups.
Stimulus: Upper body strength and core endurance.
Thursday (July 10)
Strength: Pause front squats for positional control and leg strength.
Conditioning: Squat cleans and rowing intervals.
Stimulus: Lower body power and aerobic capacity.
Friday (July 11)
Skill: Handstand walk progressions, shoulder stability drills.
Conditioning: AMRAP with strict pull-ups, handstand walks, and kettlebell swings.
Stimulus: Upper body endurance and aerobic conditioning.
Saturday (July 12)
Partner Workout: Toes-to-bar, back squats, and bar-facing burpees.
Focus: Pacing, teamwork, and sustained effort through volume-based couplets.
Stimulus: Gymnastics, barbell cycling, and metabolic conditioning.
Sunday (July 13)
Strength: Bench press + banded accessory pressing for upper body development.
Conditioning: “You Blitz… All… Night!” – a full-body effort that pushes your stamina.
Stimulus: Strength maintenance and metabolic intensity.