April 14, 2026
Daily Session — April 14, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Arm Circles (forward/backward) 10 Leg Swings (each side) 10 Air Squats 10 Push-Ups 5 Inchworms Movement Prep: 2 Sets: 10 Wall Balls (light weight) 5 Burpees 5 Empty Barbell Power Cleans 3 Power Cleans (build to workout weight)
Coach's note: Take time on the barbell warm-up — power cleans need to feel smooth before the WOD starts
Kipping Pull-Up Practice
EMOM 8: Min 1: 30s Hollow Hold Min 2: 30s Arch Hold Min 3: 5-10 Kipping Swings on Bar Min 4: 3-8 Kipping Pull-Ups (or progression) Focus on rhythm and timing. Scale to banded pull-ups or ring rows as needed.
Coach's note: This is skill practice, not a workout — focus on quality movement patterns over speed
Power Play
EMOM 20: Min 1: 15/12 Cal Row Min 2: 12 Wall Balls (20/14 lb) Min 3: 9 Burpees Min 4: 6 Power Cleans (135/95 lb)
Coach's note: Focus on smooth transitions and consistent pacing — each minute should feel sustainable for all 5 rounds. Break wall balls early if needed to avoid failure.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 Standing Forward Fold 1:00 Doorway Chest Stretch (each side) 1:00 Standing Figure-4 Stretch (each side) :30 Overhead Shoulder Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Stretches
Coach's note: Focus on shoulders and hips — both got worked hard today with all the overhead and squatting movements
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