WOD: Tuesday 250722

• Coaching Brief & Class Overview

Today we’re moving into a strength-priority day with a strong emphasis on lower-body stamina and midline control. We’ll kick off with a quality warm-up targeting core activation, hip prep, and overhead stability before heading into front squat waves from 70–90%, building confidence in positional strength under heavier loading. The conditioning piece is a two-set, high-intensity AMRAP that blends burpee box jump overs, single-arm overhead lunges, and toes to bar—athletes should aim to finish the working reps around the 5:30 mark to leave time for a max-effort push on the BBJOs. Focus on encouraging strong pacing through the midsection and smart break-up strategies on the TTB. Wrap the day with optional accessory work designed to bulletproof the knees, obliques, and sled-drive positioning.

strength: front squats

Go every 2:30 mins.

Front Squat 1x5 at 70% 1RM

Front Squat 1x4 at 75% 1RM

Front Squat 1x3 at 80% 1RM

Front Squat 1x2 at 85% 1RM

Front Squat 1x1 at 90% 1RM

metcon: “Second Wind”

2 rounds, 6 mins each, for max reps of:

10 Burpee Box Jump Overs, 24/20 in

20 Single Arm Dumbbell Overhead Reverse Lunges, 50/35 lbs

30 Toes-to-bars

20 Single Arm Dumbbell Overhead Reverse Lunges, 50/35 lbs

Max reps in remaining time Burpee Box Jump Overs, 24/20 in

Rest 3 mins

Accessories:

4 rounds for quality of:

10 Reverse Nordic Curls

Side Star Plank Hold, L 18 secs/R 18 secs

Sled Push, pick load, 100 ft