June 9, 2026
Daily Session — June 9, 2026
Warm-Up
2 Rounds: 200m Easy Jog 10 Arm Circles (forward/back) 10 Leg Swings (each side) 10 Air Squats 10 Push-Ups Then: 2 Rounds: 5 Wall Balls (light) 5 Hanging Knee Raises or Toes-to-Bar 5 Empty Barbell Thrusters 200m Build Run (faster each round)
Coach's note: Focus on opening up the shoulders and hips for wall balls and toes-to-bar — don't skip the hanging prep work
Toes-to-Bar Skill
EMOM 8:00: Minute 1: 5-8 Strict Toes-to-Bar (or progression) Minute 2: 5-8 Kipping Toes-to-Bar Progressions: - Hanging Knee Raises - V-Ups on floor - Toes to rig (feet don't touch bar)
Coach's note: Work on your weakest link — if strict is tough, stay there. If kipping is the issue, focus on the rhythm and timing
Afterburner
AMRAP 18: 400m Run 21 Wall Balls (20/14 lb) 15 Toes-to-Bar 9 Thrusters (95/65 lb)
Coach's note: Find a sustainable pace on the runs — they should feel like active recovery. Break up the toes-to-bar early to avoid grip failure later.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Doorway Chest Stretch (each side) 1:00 Standing Quad Stretch (each side) 1:00 Standing Forward Fold :30 Wrist Flexor Stretch (each side) :30 Wrist Extensor Stretch (each side) 1:00 Seated Spinal Twist (each side)
Coach's note: Your grip and shoulders took a beating today — spend extra time on the wrist and chest stretches
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