[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"api:\u002Fapi\u002Fdaily-sessions":3,"api:\u002Fapi\u002Fdaily":49,"api:\u002Fapi\u002Fdaily\u002Farchive?per_page=7":54},{"id":4,"slug":5,"title":6,"description":6,"creator_id":7,"session_date":8,"created_at":9,"blocks":10},"e5ff7fb6-4ceb-46d3-9d97-bc135c9463a2","KfAs-xZvX0",null,"00000000-0000-0000-0000-000000000000","2026-06-06","2026-06-05T23:55:20.434745Z",[11,19,26,32,42],{"id":12,"position":13,"block_type":14,"title":15,"description":16,"category":17,"coaches_note":18},"3e83bea0-ff05-4105-b86b-7d58d6ca517b",1,"text","Warm-Up","3:00 Easy Row or Bike\n\nThen:\n2 Rounds:\n10 Air Squats\n8 Push-Ups\n6 Inchworms\n4 Box Step-Ups (each leg)\n\nDumbbell Warm-Up (light weight):\n8 Dumbbell Deadlifts\n8 Dumbbell Hang Power Cleans\n8 Dumbbell Front Squats\n6 Dumbbell Push Press\n6 Dumbbell Thrusters\n\nJump Rope Practice:\n30 Single-Unders\n10 Double-Under Attempts\n20 Single-Unders","warmup","Focus on the thruster mechanics during the dumbbell warm-up — full hip extension and smooth transition overhead.",{"id":20,"position":21,"block_type":14,"title":22,"description":23,"category":24,"coaches_note":25},"c98aba49-4abc-4a62-95b7-ad1aaf729e31",2,"Deadlift","Every 2:30 for 12:30 (5 sets):\n5 Deadlifts\n\nBuild to a heavy set of 5. Start around 65% and add weight each set. Focus on perfect position.","strength","This complements the hip hinge pattern from the thrusters — build to heavy but save your legs for the WOD.",{"id":27,"position":28,"block_type":29,"title":30,"duration":31},"a1b2a8ed-3c41-4a71-af8d-eb6369267429",3,"rest","Rest",180,{"id":33,"position":34,"block_type":35,"title":36,"wod":37,"coaches_note":41},"1553ef7e-6e45-46a2-9ec1-861ada21f294",4,"challenge","Iron Lung",{"slug":38,"title":36,"scoring_type":39,"time_cap":6,"description":40},"jJJRDAO0Xq","rounds_reps_desc","AMRAP 12:\n\n10 Dumbbell Thrusters (50\u002F35 lb)\n15 Box Jump Overs (24\u002F20 in)\n20 Double-Unders\n\n---SCALED---\n\nAMRAP 12:\n\n10 Dumbbell Thrusters (35\u002F25 lb)\n15 Step-Ups with Knee Drive (20\u002F20 in)\n40 Single-Unders","Pace the first few rounds conservatively — this one builds heat fast. Break the thrusters into 2 sets of 5 if needed, move smoothly over the box, and find a rhythm on the double-unders.",{"id":43,"position":44,"block_type":14,"title":45,"description":46,"category":47,"coaches_note":48},"a27703ac-40df-4e3a-984f-430a373c51a2",5,"Cool-Down","3:00 Easy Walk or Light Row\n\nThen:\n1:00 Standing Forward Fold\n1:00 Figure-4 Hip Stretch (each side)\n:45 Doorway Chest Stretch (each side)\n1:00 Seated Spinal Twist (each side)\n:30 Calf Stretch (each side)\n1:00 Child's Pose","cooldown","Take your time with the hip and shoulder stretches — these took a beating today. Deep breaths in child's pose.",{"id":50,"slug":38,"title":36,"description":40,"scoring_type":39,"creator_id":7,"creator_name":51,"time_cap":6,"created_at":52,"deleted_at":6,"daily_date":8,"results":53},"50f6cb27-77d2-4a7a-bfc4-8aabcc405e76","FitClash","2026-06-05T23:55:08.448870Z",[],{"wods":55,"total":110,"page":13,"per_page":111},[56,66,73,80,87,95,103],{"id":57,"slug":58,"title":59,"description":60,"scoring_type":61,"creator_id":7,"creator_name":51,"time_cap":62,"created_at":63,"deleted_at":6,"daily_date":64,"result_count":65},"ccafaf3e-f894-4ac8-82ed-080cb3e0b216","Kmh_D42i9i","Redline","For Time:\n\n30 Wall Balls (20\u002F14 lb)\n20 Dumbbell Snatches (50\u002F35 lb)\n10 Burpee Box Jump Overs (24\u002F20 in)\n20 Dumbbell Snatches (50\u002F35 lb)\n30 Wall Balls (20\u002F14 lb)\n\n---SCALED---\n\nFor Time:\n\n30 Wall Balls (14\u002F10 lb)\n20 Dumbbell Snatches (35\u002F25 lb)\n10 Burpee Step-Ups (20\u002F20 in)\n20 Dumbbell Snatches (35\u002F25 lb)\n30 Wall Balls (14\u002F10 lb)","time_asc",720,"2026-06-04T23:55:05.337830Z","2026-06-05",0,{"id":67,"slug":68,"title":69,"description":70,"scoring_type":39,"creator_id":7,"creator_name":51,"time_cap":6,"created_at":71,"deleted_at":6,"daily_date":72,"result_count":65},"b7c3dbb4-b1e0-4949-8aef-b97db34ea5f5","Wf2KvpQaSn","Dark Horse","3 Sets:\nAMRAP 5, Rest 2:00\n\n10 Wall Balls (20\u002F14 lb)\n8 Box Jump Overs (24\u002F20 in)\n6 Burpees\n\n---SCALED---\n\n3 Sets:\nAMRAP 5, Rest 2:00\n\n10 Wall Balls (14\u002F10 lb)\n8 Step-Ups with Knee Drive (20\u002F20 in)\n6 Burpees","2026-06-03T23:55:05.587481Z","2026-06-04",{"id":74,"slug":75,"title":76,"description":77,"scoring_type":39,"creator_id":7,"creator_name":51,"time_cap":6,"created_at":78,"deleted_at":6,"daily_date":79,"result_count":65},"b11476a0-718f-476d-aa8a-83e99d251bcc","o-J_bXZ9Kt","Heavy Metal","EMOM 20 (alternating):\nMin 1: 15\u002F12 Cal Row\nMin 2: 6 Deadlifts (225\u002F155 lb)\n\n---SCALED---\n\nEMOM 20 (alternating):\nMin 1: 12\u002F9 Cal Row\nMin 2: 6 Deadlifts (185\u002F125 lb)","2026-06-02T23:55:05.180256Z","2026-06-03",{"id":81,"slug":82,"title":83,"description":84,"scoring_type":39,"creator_id":7,"creator_name":51,"time_cap":6,"created_at":85,"deleted_at":6,"daily_date":86,"result_count":65},"83f3a2b0-11d1-4a61-a700-3f13f9c94211","WIUDNGOxKH","Engine Builder","AMRAP 15:\n5 Burpee Box Jump Overs (24\u002F20 in)\n10 Kettlebell Swings (53\u002F35 lb)\n15 Wall Balls (20\u002F14 lb to 10\u002F9 ft)\n\n---SCALED---\n\nAMRAP 15:\n5 Burpee Step-Ups (20\u002F20 in)\n10 Kettlebell Swings (35\u002F26 lb)\n15 Wall Balls (14\u002F10 lb to 10\u002F9 ft)","2026-06-01T23:55:05.498367Z","2026-06-02",{"id":88,"slug":89,"title":90,"description":91,"scoring_type":61,"creator_id":7,"creator_name":51,"time_cap":92,"created_at":93,"deleted_at":6,"daily_date":94,"result_count":65},"deb54c41-eb90-4c4c-84fd-5c11e9fba773","BOcbHhKBDV","Send It","For Time:\n\n50 Wall Balls (20\u002F14 lb)\n40 Calorie Row\n30 Burpees\n20 Dumbbell Thrusters (50\u002F35 lb)\n10 Muscle-Ups\n\n---SCALED---\n\nFor Time:\n\n50 Wall Balls (14\u002F10 lb)\n32\u002F24 Calorie Row\n30 Burpees\n20 Dumbbell Thrusters (35\u002F25 lb)\n10 Chest-to-Bar Pull-Ups + 10 Ring Dips",1200,"2026-05-31T23:55:05.143538Z","2026-06-01",{"id":96,"slug":97,"title":98,"description":99,"scoring_type":61,"creator_id":7,"creator_name":51,"time_cap":100,"created_at":101,"deleted_at":6,"daily_date":102,"result_count":65},"19fb7998-2c55-4399-8c72-afe305515de3","hAO4ucGDY-","Beast Mode","For Time:\n\n100 Wall Balls (20\u002F14 lb)\n80 Kettlebell Swings (53\u002F35 lb)\n60 Burpees\n40 Box Jump Overs (24\u002F20 in)\n20 Devil Press (50\u002F35 lb)\n\n---SCALED---\n\nFor Time:\n\n100 Wall Balls (14\u002F10 lb)\n80 Kettlebell Swings (35\u002F26 lb)\n60 Burpees\n40 Step-Ups with Knee Drive (20\u002F20 in)\n20 Devil Press (35\u002F25 lb)",1500,"2026-05-30T23:55:06.129483Z","2026-05-31",{"id":104,"slug":105,"title":106,"description":107,"scoring_type":39,"creator_id":7,"creator_name":51,"time_cap":6,"created_at":108,"deleted_at":6,"daily_date":109,"result_count":65},"8e611009-0a80-4bf4-8efa-31c871609434","PySJEAjYdW","Pulse Check","EMOM 20 (alternating):\nMin 1: 15\u002F12 Cal Row\nMin 2: 10 Wall Balls (20\u002F14 lb)\n\n---SCALED---\n\nEMOM 20 (alternating):\nMin 1: 12\u002F9 Cal Row\nMin 2: 10 Wall Balls (14\u002F10 lb)","2026-05-29T23:55:05.322526Z","2026-05-30",56,7]