weekly wod highlights october 20th - october 26th
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 – Impulse
Strength/Skill: Pause Split Jerk + Split Jerk complexes @ 70–75%
Conditioning: 15-min AMRAP – Row, Wall Balls
Stimulus: Max effort bursts to generate quick, powerful movement
Tuesday – Momentum
Strength/Skill: Bench Press sets (10–8–8–6 reps @ 60–70%)
Conditioning: For time – Toes to Bar + Burpee Box Jump Overs
Stimulus: Carrying energy forward with powerful gymnastics and barbell transitions
Wednesday – Equilibrium
Strength/Skill: Front Squat sets (10–8–8–6 reps @ 60–70%)
Conditioning: Every 4 min x 3 – Double Unders + DB Hang Squat Cleans + KB Overhead Walking Lunges
Stimulus: Stabilize under fatigue; balance control and intensity
Thursday – Resonance
Conditioning: 28-min EMOM – Wall Walks, Shuttle Runs, Calories Row, Deadlifts
Stimulus: Build rhythm and consistency; harmonize pacing and mechanics
Friday – Entropy
Strength/Skill: 3-Position Power Snatch sets @ 70%
Conditioning: 4 rounds – GHD Sit-Ups, Alt DB Snatch, Max Calories Echo Bike
Stimulus: Manage energy transfer and fatigue at high capacity
Saturday – Grace Meets Helen
Team Workout: 3 rounds for time – Run, Clean & Jerks, KB Swings, Pull-Ups
Stimulus: Blend of benchmark movements and community challenge
Sunday – Flux
Strength/Skill: Reverse Lunge (Back Rack) sets
Conditioning: 12-min AMRAP – Row, Push-Ups, DB Step-Overs
Stimulus: Flow and sustainability; maintain steady motion under fatigue