Daily Focus & Workout Highlights
- 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
- Bradshaw
- 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
