WOD: Monday 241230

Hope y’all had a very merry Christmas.

• Coaching Notes

Today’s session combines a structured strength component with a mid-length conditioning piece and an optional core-focused accessory segment. The strength sets build lower-body stamina, while the conditioning “Skybreaker” challenges athletes to move consistently and efficiently under moderate fatigue. The strength focus is a continuation of our Back Squat progression from a few weeks ago with the volume dropping only slightly, while getting a touch heavier on those sets of 8 Back Squats. The workout “Skybreaker” is meant to give us a good dose of volume for the legs, that will have athletes fighting to stay unbroken towards the later rounds.

strength:

Every 2:30 mins:

Back Squat 1x10 at 60% 1RM

Back Squat 1x10 at 65% 1RM

Back Squat 1x8 at 70% 1RM

Back Squat 1x8 at 70% 1RM

metcon: "Skybreaker"

5 rounds for time of:

7 Burpee Pull-ups

15 Front Squats, 115/75 lbs

50 Double Unders

Time Domain: 12-15 Minutes

Time Cap: 17 Minutes

Accessories:

4 rounds for quality of:

Weighted Plank Hold, pick load, 30 secs

Rest 15 secs

Weighted Plank Hold, pick load, 30 secs

Rest 15 secs

Side Plank, L 30 secs/R 30 secs

Rest 1 min