June 15, 2026
Daily Session — June 15, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Arm Circles (each direction) 10 Air Squats 10 Glute Bridges 10 Leg Swings (each side) 5 Burpees Then: 2 Sets: 10 Kettlebell Deadlifts 8 Russian Kettlebell Swings 5 Box Step-Ups (each leg) 100m Easy Run
Coach's note: Focus on hip hinge pattern with the kettlebell work — this will set you up for efficient swings in the WOD
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple for the day. Start around 70% and add weight each set.
Coach's note: Build steadily — save energy for the 20-minute WOD ahead. Focus on depth and control over max weight
Fire Storm
AMRAP 20: 400m Run 21 Kettlebell Swings (53/35 lb) 12 Burpee Box Jump Overs (24/20 in)
Coach's note: Aim for steady pacing — this is a 20-minute grind. Break up the kettlebell swings in sets of 7 if needed, and find a sustainable burpee rhythm early.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Figure-4 Hip Stretch (each side) :30 Calf Stretch (each side) 1:00 Seated Forward Fold :30 Doorway Chest Stretch (each side) :30 Wrist Circles and Stretches
Coach's note: Take your time with the hip stretches — your glutes and hip flexors took a beating today with all those swings and burpees
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