WOD: Monday 250811

No better way to start a Monday than with Back Squats.

• Coaching Brief & Class Overview

Today we are starting things off with our Back Squat progression. Note, that this is a day that starts with lighter loads and moderate volume to get things rolling in this cycle. Our conditioning workout is a volume and control day with a focus on strict pulling, unilateral leg strength, and clean movement quality across all elements.

We’ll start with targeted mobility and activation to open up hips and prep the posterior chain, then move through a squat-specific warm-up before hitting four sets of back squats in a progressive wave. Athletes should approach this with intent—not chasing a max but reinforcing strong positions under load. The conditioning piece, “Big Daddy Strength,” is a 10:00 AMRAP focused on strict pull-up development, unilateral lunge stability, and wall ball consistency. Encourage athletes to move smooth and unbroken across all stations with a steady pace—this is about building stamina without redlining. For those that have the time for it, our optional accessory work will finish the day with an upper-body pulling and knee durability accessory circuit to reinforce posture and control after a solid strength-focused session.

strength: back squats

Go every 2:30 mins.

Back Squat 1x3 at 65% 1RM

Back Squat 1x3 at 70% 1RM

Back Squat 1x3 at 75% 1RM

Back Squat 1x5 at 70% 1RM

metcon: "Big Daddy Strength"

Complete as many rounds as possible in 10 mins of:

5/4 Strict Pull-ups

Single Arm Kettlebell Front Rack Walking Lunge, 53/35 lbs, 50 ft

5/4 Strict Pull-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

Accessories:

3 rounds for quality of:

12 Prone Dumbbell Rows, pick load

12 Dumbbell Zottman Curls, pick load

15 Wall Supported Tibialis Raises