weekly wod highlights september 22nd - september 28th
Key Focus Points
STRENGTH & LIFTING
Overhead squats, power cleans, bench press, split jerks
Heavy singles, complexes, and EMOM-style strength sessions
Build barbell strength, cycling ability, and movement quality under fatigue
GYMNASTICS & SKILL
Strict pull-ups, handstand walks, toes-to-bar, wall-facing HSPU
Gymnastics progressions performed under fatigue in EMOMs and AMRAPs
Develop bodyweight strength, midline control, and stamina
Conditioning
Varied formats including intervals, EMOMs, AMRAPs, grinders, and partner workouts
Emphasis on pacing strategy, energy system development, and sustained effort across time domains
Develop well-rounded conditioning through structured intensity, volume, and movement variability
weekly schedule:
Monday – “Helanasty Re-Test”
Strength/Skill: Overhead Squats – 8 sets x 1 rep @ 70%+
Conditioning: “Helanasty” – Dumbbell Snatch + Run + Overhead Squats
Stimulus: High aerobic effort with overhead stamina, blend of Helen and Nancy
Tuesday – “Clean Complex + Pull Strength”
Strength/Skill: Power Clean Complex + High Box Jumps
Conditioning: Strict Pull-Up Progression + Dumbbell Pull-Overs
Stimulus: Barbell explosiveness paired with strict upper-body pulling strength
Wednesday – “Burnin’ It Down”
Conditioning: Every 3:00 x 10 Sets – Cal Row + DB Thrusters + Burpees
Stimulus: High-intensity muscular endurance with consistent pacing and unbroken sets
Thursday – “Somewhere on a Beach”
Strength/Skill: Handstand Walk Skill Progressions and Practice
Conditioning: 15:00 AMRAP – Echo Bike + Toes to Bar + Farmers Carry
Stimulus: Midline and grip endurance with moderate pacing and skill demand
Friday – “Chasin’ That Neon Rainbow”
Strength/Skill: Bench Press – 4 sets @ 80%
Conditioning: Wall Balls + Push-Ups
Stimulus: Muscular stamina focus through upper/lower body push density
Saturday – “Long Haul”
Conditioning: Partner Workout – Double Unders, Synchro Plank, Rope Climbs, Run, Synchro Abmat Sit-Ups
Stimulus: Grind-style aerobic piece with core and teamwork under fatigue
Sunday – “Life Changes”
Strength/Skill: Split Jerk – 8 sets x 2 reps
Conditioning: 16:00 EMOM – Sandbag Clean + Wall-Facing HSPU + DB Farmers Lunges
Stimulus: Strength-focused EMOM emphasizing control, position, and core stability