weekly wod highlights september 29th - october 5th
KEY FOCUS POINTS
STRENGTH & LIFTING
Deadlifts, push press, squats, snatch complexes, and bench press
EMOMs, heavy sets, and barbell cycling
Build full-body strength, positioning, and barbell proficiency under fatigue
GYMNASTICS & SKILL
Strict pull-ups, toes-to-bar, bar muscle-ups, and wall-facing HSPU
Skill work integrated into EMOMs and AMRAPs
Improve bodyweight strength, midline control, and gymnastics endurance
CONDITIONING
Intervals, EMOMs, grinders, and aerobic repeat efforts
Blend of pacing, transitions, and stamina work
Develop a well-rounded engine through movement variety and structured intensity
WEEKLY SCHEDULE
Monday – “Posterior Priorities”
Strength/Skill: Deadlift – 4×5 @ ~70% (2:30 clock)
Conditioning: 3×3:00 AMRAP – :30 Toes-to-Bar + 30/22 Echo Cals + Max Strict Pull-Ups (2:00 rest)
Stimulus: Posterior chain strength and strict pulling under fatigue; clean transitions and pacing
Tuesday – “Push & Pace”
Strength/Skill: Push Press – 6×3 @ 75%
Conditioning: 8:00 AMRAP – Wall Walks + Burpee Box Jumps + Shoulder-to-Overhead (155/105)
Stimulus: Overhead strength and shoulder stamina with smart box pacing and unbroken barbell efforts
Wednesday – “Hold the Line”
Strength/Skill: Back Squat – 6×2 @ 80%
Conditioning: 12:00 EMOM – Reverse Lunges + Farmer’s Carry + Row + Wall Balls
Stimulus: Bracing and posture under load; EMOM-style stamina with lower-body strength integration
Thursday – “Bar Skill Builder”
Strength/Skill: No dedicated lift; focus is full-body skill conditioning
Conditioning: Every 6:00 ×6 Sets – GHD Sit-Ups + 200m Run + Echo + Run + 5 Bar Muscle-Ups
Stimulus: Midline volume and gymnastics skill under aerobic fatigue; transition fluency and pacing
Friday – “Snatch Session”
Strength/Skill: Every 1:30 ×8 – Power Snatch → Hang Squat Snatch → Overhead Squat (start @60%)
Conditioning: 5×2:00 AMRAP – Double Unders + Hang Squat Snatch + Max Devil’s Press (1:00 rest)
Stimulus: High-quality barbell movement into sustained DB output; refine snatch under fatigue
Saturday – “The Rotation”
Strength/Skill: No dedicated lift; conditioning-focused day
Conditioning: 17:00 EMOM – Wall-Facing HSPU + Pull-Ups + Sumo Deadlifts + Box Jump Overs + Row + Rest
Stimulus: Waterfall-style pacing with gymnastics, hinging, and aerobic capacity; manage effort over time
Sunday – “Bodybuilding Blend”
Strength/Skill: Bench Press – 6×3 @ 75%
Conditioning: 5×2:30 Rounds – DB Bench Press + Burpees Over Bench + V-Ups
Stimulus: Functional bodybuilding with upper-body push focus; unbroken tempo and core fatigue