weekly wod highlights oct 6th - oct 12th

KEY FOCUS POINTS

STRENGTH & LIFTING

• 1RM Power Clean, 3RM Back Squat, 3RM Push Press, 3RM Deadlift, Bench Press

• EMOMs, heavy sets, and barbell cycling

• Build max strength, barbell proficiency, and strong positions under fatigue

GYMNASTICS & SKILL

• Strict pull-ups, toes-to-bar, bar muscle-ups, wall walks

• Integrated skill work in EMOMs and AMRAPs

• Develop midline control, bodyweight strength, and gymnastics endurance

CONDITIONING

• Intervals, EMOMs, grinders, and aerobic tests

• Blend of pacing, transitions, and stamina work

• Build a well-rounded engine with intensity and volume balance

Weekly Schedule

Monday – American Idiot

• Strength/Skill: Build to 1RM Power Clean

• Conditioning: Interval EMOM – bike, barbell cycling, swings

• Stimulus: Barbell proficiency and posterior chain power under interval fatigue

Tuesday – Basket Case

• Strength/Skill: Build to 3RM Back Squat

• Conditioning: Wall Ball density with Toes-to-Bar limiter

• Stimulus: Squat strength into gymnastics stamina; midline control under volume

Wednesday – Brain Stew

• Conditioning: Monostructural aerobic test – row, DU, run

• Stimulus: Aerobic capacity and pacing across multiple monostructural domains

Thursday – Benchmark Day

• Strength/Skill: Push Press 3RM → Max Strict Pull-Ups → 50 Burpees to Plate

• Stimulus: Benchmark strength and strict gymnastics under fatigue; mental grit test

Friday – Give Me Novacaine

• Strength/Skill: Build to 3RM Deadlift

• Conditioning: Deadlift + box jump ladder-style chipper

• Stimulus: Posterior chain loading paired with explosive plyometrics

Saturday – Boulevard of Broken Dreams

• Team Workout: 4-person waterfall with bench, GHD, DB snatch, and row

• Stimulus: Team pacing, upper-body stamina, and aerobic output under shared intensity

Sunday – When I Come Around

• Conditioning: 40:00 EMOM – machines, pull-ups, squats, wall walks

• Stimulus: Long aerobic repeatability with integrated gymnastics and structural strength