WOD: Thursday 251016
• Coaching Brief & Class Overview
Today’s class combines barbell and dumbbell strength stamina with a benchmark-style conditioning test built around upper-body pressing endurance. The warm-up progresses from mobility activation into barbell front squat positioning and dumbbell bench load prep, setting athletes up for the strength EMOM. Coaches should emphasize posture in the front squat (high elbows, upright torso) and control in the dumbbell bench (smooth lockout, no bouncing).
The strength piece pairs front squats with dumbbell bench press in a 12:00 EMOM, targeting balanced push–pull development under controlled fatigue. After strength, we hit Hamilton, an 8:00 ascending ladder of ring push-ups and box jumps. This workout builds quickly—upper-body pressing fatigue will set in, so athletes must manage early pacing and stay composed as reps climb. Box jumps provide an explosive contrast to the push-ups; athletes should maintain rhythm and avoid wasted time between reps. The goal is smooth, sustainable sets early and a push into the larger rounds without hitting failure too soon. Coaches should keep eyes on push-up mechanics, ensuring range of motion and stability on the rings.
strength:
12:00 EMOM
minute 1: 5 Front Squat
minute 2: 10 Dumbbell Bench Press
Metcon: "Hamilton"
8:00 AMRAP
4-8-12-16...
Ring Push-Ups
Box Jumps
* Rings set to 12in from the floor
Box Height: 24/20in
Accessories:
3 Sets: For Quality
10-12 Dumbbell Pull-Overs