WOD: Tuesday 250916

• Coaching Brief & Class Overview

The day begins with mobility focused on shoulder, lat, and hip prep, followed by upper body pulling activation and kettlebell swing patterning. Barbell primer work will dial in push press positions before moving into strength work, where athletes will hit heavier push press sets, finishing with a max-rep set at 80% to build pressing volume and resilience. Conditioning is a 15:00 AMRAP that demands quality, repeatable effort across strict pull-ups, push-ups, and American kettlebell swings. The goal is unbroken sets or minimal breaks—athletes should aim to complete rounds in under 1:30, stacking consistent volume without redlining. Coaches should stress composure under fatigue, crisp gymnastics standards, and safe overhead mechanics on kettlebell swings.

strength: Power cleans

Go every 2:30 mins

Push Press 1x5 at 75% 1RM

Push Press 1x3 at 80% 1RM

Push Press 1x3 at 85% 1RM

Push Press 1xME at 80% 1RM

Goal of 5+ Reps on the 80%.

metcon: “Eye of the Tiger”

Complete as many rounds as possible in 15 mins of:

5 Strict Pull-ups

10 Push-ups

15 Kettlebell Swings, 53/35 lbs

Goal: 8–11 Rounds

Accessories:

3 rounds for quality of:

10 Dumbbell Pull Overs, pick load

20 Banded Tricep Extensions

Hand Over Hand Sled Pull, pick load, 100 ft