June 12, 2026
Daily Session — June 12, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 PVC Pass-Throughs 10 Air Squats 5 Inchworms 10 Medicine Ball Deadlifts 5 Medicine Ball Thrusters Then: With Empty Barbell: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press Finish with: 5 Burpees 10 Wall Ball Shots (light weight)
Coach's note: Focus on opening up the hips and shoulders — you'll need both for the cleans and wall balls
Power Grid
4 Sets: AMRAP 4, Rest 1:00 6 Power Cleans (135/95 lb) 9 Burpees Over Bar 12 Wall Balls (20/14 lb)
Coach's note: Pace yourself in the first round — find a sustainable rhythm and stick to it. Break up the power cleans early to avoid burnout, and keep the burpees crisp and fast.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Doorway Chest Stretch (each side) 1:00 Child's Pose :30 Wrist Circles and Stretches 1:00 Legs Up the Wall or Box
Coach's note: Your shoulders and hips took a beating today — spend extra time on the couch stretch and chest opening
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