weekly wod highlights november 3rd - november 9th
KEY FOCUS POINTS
STRENGTH & LIFTING
Clean & Jerk, Power Snatch, Back Squat, Push Press, Weighted Pull-Ups
EMOMs, barbell complexes, and technical strength circuits
Refine barbell mechanics, bracing, and sequencing consistency under load
GYMNASTICS & SKILL
Rope Climbs, Toes-to-Bar, Strict Pull-Ups, Ring Core Work
Skill drills and controlled tempo sets emphasizing midline tension
Develop grip endurance, body control, and efficient gymnastics patterns
CONDITIONING
AMRAPs, EMOMs, and partner endurance efforts
Focus on rhythm, composure, and aerobic repeatability
Build sustainable intensity while maintaining technical quality
WEEKLY SCHEDULE
Monday – “Interstellar”
Strength/Skill: Rope Climb Technique & Efficiency
Conditioning: 5 Sets – 1:30 AMRAP of Rope Climbs, Dual KB Front Rack Carry, Max Cal Bike; rest 1:30 between sets
Stimulus: Grip and midline fatigue into aerobic power; aim for posture consistency and smooth transitions
Tuesday – “Inception”
Conditioning/Strength EMOM: 24:00 EMOM (Min 1 – 5 Power Snatches, Min 2 – 5 Back Squats, Min 3 – Rest)
Focus: Crisp bar path, consistent bar speed, and deliberate tempo under fatigue
Stimulus: Strength and barbell control with positional reinforcement
Wednesday – “The Prestige”
Strength: Bench Press Every 2:30 × 4 Sets
Conditioning: 14-min AMRAP – Shuttle Runs (25/25ft), Strict Pull-Ups, Farmer Carry, Burpees to Plate
Stimulus: Grip and stamina under fatigue; emphasize pacing control and composure
Thursday – “Oppenheimer”
Strength/Skill: Clean & Jerk Complex (Every 3:00 x 5 Sets) – Clean & Jerk, then Clean + Front Squat + Jerk
Conditioning: For Time – Descending ladder of Power Clean, Front Squat, Push Jerk
Stimulus: Power endurance and sequencing efficiency; prioritize clean transitions and consistent rhythm
Friday – “Tenet”
Skill Work: Toes-to-Bar rhythm and kip timing drills emphasizing breathing and tension control
Conditioning: For Time – TTB & 500m Row Repeats
Stimulus: Midline endurance and aerobic repeatability; maintain composure through cumulative fatigue
Saturday – “Running with Morrison”
Partner Workout: For Time- Wall Balls, 200m Run, Box Jumps, 200m Run, American KB Swings
Stimulus: Team endurance and leg stamina; emphasize shared rhythm, pacing accountability, and clear communication
Sunday – “Dunkirk”
Strength Circuit: Every 4:00 × 4 Sets – Push Press, Dual KB Front Rack Lunge, Weighted Strict Pull-Ups
Conditioning: 5 Sets – :20 Max Cal Echo Bike / Rest 1:40
Stimulus: Upper-lower integration and anaerobic power; controlled fatigue with consistent effort output