This week builds strength, skill, and conditioning volume with purposeful layering of barbell complexes, gymnastics development, and metabolic challenges. Monday kicks off with a squat and plyometric combo to build lower body power, paired with a short interval conditioning mash-up. Tuesday challenges power snatch cycling and endurance with “Simple Design” alongside a focused core finisher. Midweek balances heavy clean and bench press work with high-volume wall balls before Thursday’s strict gymnastics strength session and high-volume toes-to-bar chipper. Friday blends deadlift power with a fast-paced dumbbell and jump rope AMRAP. Saturday we tackle member of the month WOD Torven. Sunday closes the week with a 40-minute EMOM rotating row, kettlebell swings, ring push-ups, and GHD sit-ups to develop sustained stamina and midline control.
