WOD: Tuesday 250624

• Coaching Brief & Class Overview

Today’s session opens with a deadlift and plyometric pairing designed to reinforce posterior chain strength and translate it into explosive athletic power output. Athletes will complete four touch-and-go deadlifts at 65% of their 1RM every 2:30, immediately followed by two single-leg broad jumps per leg, landing on two feet with control. The deadlifts should be crisp, with full tension through the pull and smooth barbell cycling ... no bouncing. The broad jumps are meant to be done for maximal distance and a clean stick on the landing, developing unilateral power and coordination. This superset structure blends raw strength with dynamic expression, encouraging athletes to be intentional with both effort and quality. All sets should be consistent, and working weights will be recorded.

We follow with a fiery tabata-style conditioning piece, “Cornbread Collapse.” This mash-up alternates between :20 of American kettlebell swings and :20 of burpees, with just :10 rest between each movement, for a total of 8 rounds per movement. The goal is to maintain consistent effort, hitting around 8–10 reps per movement per round and finishing with 120–160 total reps. The American Kettlebell Swings demand fluid hip extension and a strong lockout, while the burpees are all about pace and composure under short rest. Athletes should push, but stay in control. This piece hits fast and builds quickly. Grip, lungs, and heart rate will be the limiting factors, so keep transitions tight and the mindset aggressive. Expect a short, intense effort that rewards consistency and grit.

weightlifting:

Every 2:30 for 12:30 do:

4 Deadlifts, 65% 1RM

4 Single Leg Broad Jumps, 2 ft

metcon: "Cornbread Collapse"

8 rounds, 20 secs per station, for max reps of:

Kettlebell Swing, 53/35 lbs

Rest 10 secs

Burpee

Rest 10 secs

Rotate immediately to the next station every 20 secs, the clock does not stop or reset between stations.

Accessories:

4 rounds for quality of:

12 Ring Hamstring Curls

Weighted Sorenson Hold, pick load, 45 secs