weekly wod highlights june 30th - july 6th

This week builds strength, skill, and conditioning volume with purposeful layering of barbell complexes, gymnastics development, and metabolic challenges.

Monday: Heavy back squats and lateral plyometrics followed by “Drain You,” a power-endurance interval workout on the Echo Bike, rower, and weighted movements.

Tuesday: “Simple Design” pairs power snatches and bar-facing burpees with short rest intervals, followed by core stability work with planks and side holds.

Wednesday: “Them Bones” alternates squat cleans, heavy bench press, and high-rep wall balls to challenge strength endurance and breathing control.

Thursday: Strict weighted pull-ups and medball slams lead into “Even Flow,” a toes-to-bar and run chipper that tests core stamina and aerobic capacity.

Friday: Deadlifts and banded broad jumps build explosive strength before “Heart-Shaped Box,” a 7-minute AMRAP of devil’s press and double unders.

Saturday: Pull-up progressions open the session, followed by “Fell on Black Days,” a 20-minute partner AMRAP with thrusters, box jumps, and pull-ups, then accessory work.

Sunday: “Rusty Cage” is a 40-minute EMOM rotating through rowing, kettlebell swings, ring push-ups, GHD sit-ups, and rest, emphasizing stamina and midline control.