April 10, 2026
Daily Session — April 10, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 Wall Ball Shots (light ball) 5 Inchworms 10 Hollow Rocks 5 Burpees Then: 2 Sets with Empty Barbell: 5 Deadlifts 5 Hang Power Cleans 3 Front Squats 3 Thrusters Finish with: 5 Toes-to-Bar or Hanging Knee Raises 5 Box Step-Ups
Coach's note: Focus on opening up the shoulders and hips — you'll need both for wall balls and thrusters
Clean Sweep
For Time: 50 Wall Balls (20/14 lb) 40 Power Cleans (115/75 lb) 30 Toes-to-Bar 20 Thrusters (115/75 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: Break up the wall balls and toes-to-bar early — aim for sets of 10 on wall balls and 5-7 on TTB. Keep the barbell movements smooth and unbroken if possible.
Cool-Down
2:00 Easy Walk or Light Row Then: 1:00 Child's Pose 1:00 Couch Stretch (each side) :45 Seated Spinal Twist (each side) 1:00 Doorway Chest Stretch (each side) :30 Wrist Stretches 1:00 Lying Hamstring Stretch (each side)
Coach's note: Take your time with the hip flexor stretch — your hips took a beating today with all those squatting movements
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