WOD: Monday 250616

• Coaching Brief & Class Overview

Today’s session opens with a strength superset focused on upper body pulling and rotational plyo work, followed by a high-output, midline-intensive interval workout with short rest periods that demand smart pacing and grit.

In the strength piece, athletes will move every 2:00 for 5 sets, pairing 3–5 strict pull-ups with 10 alternating overhead rotational slam ball slams. The goal with the pull-ups is to challenge strict pulling strength, adding load if athletes can maintain full range and control. Bands or tempo work can be used for developing athletes. The rotational slams are meant to generate power and reinforce anti-rotational midline stability. Encourage athletes to drive with the hips, rotate with intent, and slam aggressively to the outside of the foot.

We’ll follow that with “So Fresh, So Clean”, a conditioning piece built around gymnastics stamina and anaerobic repeatability. Each 3-round interval includes 10 burpee box jump overs, 20 toes-to-bar, and another 10 burpee box jump overs, with a 1:30 rest between sets. This should feel like a sprint-to-threshold style effort with just enough rest to reload.

Athletes should aim to stay consistent across all three sets, managing early pacing on the first set of burpee box jump overs, break toes-to-bar intelligently (e.g., 10-10 or 8-7-5), and attack the final burpees box jumps each set with whatever is left. Encourage fast transitions and smooth, urgent movement.

The goal today is to blend pulling strength with midline control and repeatable conditioning.

gymnastics strength:

Every 2 mins for 10 mins do:

5 Strict Pull-ups

10 Alternating Overhead Rotational Ball Slams, pick load

metcon: “So Fresh, So Clean”

3 rounds, each round for time, of:

10 Burpee Box Get Overs, 24/20 in

20 Toes-to-bars

10 Burpee Box Get Overs, 24/20 in

Rest 1:30 between each round.

Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Accessories:

4 rounds for quality of:

10 Glute Bridge Dumbbell Pull Overs, pick load

15 Tall Kneeling Banded Lat Pull Downs Rest 30 secs

Side Plank, L 30 secs/R 30 secs Hollow Hold, 30 secs

Rest 30 secs