weekly wod highlights september 1st - september 7th
Key Focus Points
Strength & Lifting
Barbell cycling, back squats, push press, and deadlift progressions
EMOMs to build consistency, speed, and power under fatigue
Gymnastics & Skill
Muscle-ups, wall walks, and toes-to-bar under fatigue
Strict pulling and bodyweight control through EMOMs and conditioning
Conditioning
Mixed-modal workouts with sprint intervals, aerobic tests, and repeatable efforts
Barbell, gymnastics, and machine combinations for well-rounded fitness
Weekly Schedule
Monday – “The Lyon”
Stimulus: Hero WOD honoring Capt. David Lyon
Strength/Skill: Barbell cycling with pressing and pulling
Conditioning: Barbell lifts combined with gymnastics movements like toes-to-bar and pull-ups
Tuesday – “Raspberry Beret”
Stimulus: Aerobic endurance and core fatigue
Conditioning: Long aerobic test with toes-to-bar and dumbbell step-overs
Wednesday – “Kiss”
Stimulus: Strength and skill under fatigue
Strength/Skill: Back squats for speed and technique
Conditioning: AMRAP with wall walks, double-unders, and barbell skill work
Thursday – “Little Red Corvette”
Stimulus: Power and sprint intervals
Strength/Skill: Push press and deadlift EMOM
Conditioning: Sprint intervals on Echo Bike paired with hang cleans and thrusters
Friday – “When Doves Cry”
Stimulus: Functional stamina and muscle-up skill density
Conditioning: Mixed modal workout with muscle-ups, rowing, carries, and burpees
Saturday – “Purple Rain” (Partner Workout)
Stimulus: Partner strategy and mixed modal volume
Conditioning: Get-overs, hang cleans, and wall balls shared between partners
Sunday – “Let’s Go Crazy EMOM
Stimulus: Mixed modal EMOM with pressing and core focus
Conditioning: Dumbbell cycling, upper body pressing, rowing, and core movements