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.

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July member of the month: Adiact irias