Monday – August 18 Strict Gymnastics + “Into the Fire” (Interval Conditioning) Stimulus: Controlled strength volume / Output intervals Focus: Build strict pull-up and ring row volume at 50% of max, then attack alternating stations of Devil’s Press and Burpee intervals at high intensity Accessory: Biceps, grip, and positional strength under fatigue
Tuesday – August 19 Strength EMOM – “Hulking Out” Stimulus: Absolute and barbell stamina strength Focus: Back squat progression + clean and push press complex with built-in recovery Accessory: Posterior chain, core carries, and isometric strength for squat and press support
Wednesday – August 20 Sprint Intervals – “Running Through the Middle” Stimulus: Aerobic repeatability / Grip-intensive gymnastics Focus: 8 intervals combining short runs, toes to bar, and rope climbs with 1:00 rest for partial recovery Accessory: Hip thrusts, plank variations, and lateral stability
Thursday – August 21 Snatch Technique + “Salt Burn” (10:00 AMRAP) Stimulus: High-skill barbell and pressing stamina Focus: Power snatch development or sandbag cycling followed by strict HSPU, snatch, and jump rope flow Accessory: Isometric holds, pulling mechanics, and posterior chain coordination
Friday – August 22 Stamina Intervals – “Tauros” Stimulus: Muscular fatigue / Pressing and midline control Focus: Repeatable rounds of wall balls, reactive hops, and dumbbell bench press under shoulder fatigue Accessory: Knee extensions, sled drags, and triceps support work
Saturday – August 23 Bench Mark HERO WOD
Bradshaw Accessory: Sled pulls, hamstring curls, and horizontal pulling mechanics
Sunday – August 24 Core Stamina – “Midline Mania” Stimulus: Low-intensity aerobic / Midline and structural stability Focus: 6-round EMOM combining bike, sit-ups, plate push, running, wall sits, and sandbag carries Accessory: Focused trunk development and movement control
