Weekly WOD HIghlights June 2nd - June 8th

Lift Heavy. Move Smart. Finish Strong.

We’re rolling into Week 4 of the Medusa Cycle, and this one brings the heat with a blend of technical lifting, gymnastics progressions, and repeatable aerobic conditioning. The goal? Sharpen your skills, challenge your focus under fatigue, and keep building toward that next-level fitness.

You’ll see a mix of Olympic lifting, foundational strength, and high-skill bodyweight work—plus just enough grind to remind you what you're capable of. Whether you're chasing a Ring Muscle-Up, building back squat confidence, or dialing in pacing, this week has something for everyone.

What to Expect This Week:

Strength & Skill Progressions

  • Monday: Barbell-focused Snatch Complex – dialing in form from the floor to overhead

  • Wednesday: EMOM-style Deadlifts & Bench Press – build strength and control under the clock

  • Friday: Back Squat EMOM – solid reps with moderate loading to build leg strength and confidence

  • Sunday: Functional Bodybuilding Finisher – core, grip, and odd-object control

Conditioning You Can Feel (In a Good Way)

  • Monday: Snatch Triplet – barbell cycling + box jumps + OHS = spicy start

  • Tuesday: Ring Muscle-Up Skill Work + Rowing – gymnastics + machine stamina

  • Thursday: Handstand Walk Intervals – time to get inverted under fatigue

  • Friday: “Closer to the Sun” re-test – pace, push, and see how far you’ve come

  • Saturday: Partner AMRAP + Machine Row – teamwork + grip and grit

  • Sunday: GHD + KB Swings + Box Jumps – core and posterior chain engagement

Reminder: Every workout is scalable. Whether you’re pushing advanced progressions or just getting comfortable with the barbell, the intent is the same—progress, not perfection.

Monthly Challenge!

“The June Handstand Challenge” 

The score will be total time spent on your hands in the month of June. This can be freestanding, wall facing handstand holds, or back supported handstand holds. Lets get inverted and work on that straight arm strength! 


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