WOD: Friday 250829

• Coaching Brief & Class Overview

Today’s training focuses on developing positional strength in the front squat before moving into an EMOM strength-conditioning blend. We’ll start with hip, adductor, and shoulder mobility, then progress through single-leg and core stability drills to prime the body for upright squatting. The strength segment uses a 4-set progression in the front squat from 70% to 80% before finishing with a back-off set of 5 reps at 75%. Athletes should aim for strong, upright positions with speed out of the hole and maintain the feeling of 2–3 reps in reserve. The conditioning piece, “Summit Strength,” rotates heavy bench pressing, back rack reverse lunges, and midline work with GHD sit-ups in a 16:00 EMOM. The goal is to build upper-body push strength, single-leg stability + endurance, and core endurance while taking advantage of the built-in rest minute for recovery and load adjustments. Coaches should manage class flow by staggering starts / stations if needed for benches or GHD availability.

strength:

Go every 2:30 mins.

Front Squat 1x3 at 70% 1RM

Front Squat 1x3 at 75% 1RM

Front Squat 1x3 at 80% 1RM

Front Squat 1x5 at 75% 1RM

metcon: "Summit Strength"

Every 1 min for 16 mins, alternating between:

4 Bench Press, pick load

16 Back Rack Reverse Lunges, 135/95 lbs

16 GHD Sit-ups

Rest 1 min

Accessories:

3 rounds for quality of:

10 Dumbbell Tate Press, pick load

15 L/15 R Banded Terminal Knee Extensions

Hollow Hold, 30 secs