April 2, 2026
Daily Session — April 2, 2026
Warm-Up
2:00 Easy Row or Bike Then 2 Rounds: 10 Arm Circles (each direction) 10 Air Squats 5 Burpees (slow and controlled) 10 Wall Ball Shots (light ball) Then: 5 Dumbbell Deadlifts 5 Dumbbell Hang Power Cleans 5 Dumbbell Push Press 5 Dumbbell Thrusters
Coach's note: Focus on opening up the shoulders and hips — wall balls and thrusters demand good mobility in both
Strength
Every 2:30 for 12:30 (5 sets): 5 Dumbbell Romanian Deadlifts Use the same weight as your WOD thrusters or slightly heavier. Focus on the eccentric (lowering) portion.
Coach's note: This will prime your posterior chain for the thrusters — control the descent and drive through your heels
Engine Check
AMRAP 15: 12 Wall Balls (20/14 lb to 10/9 ft) 9 Burpees 6 Dumbbell Thrusters (50/35 lb)
Coach's note: Find a steady pace you can maintain — this one rewards consistency over speed. Break the wall balls at 6-6 if needed, and don't rush the burpees.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Doorway Chest Stretch (each side) 1:00 Standing Forward Fold 1:00 Figure 4 Stretch (each side) :30 Overhead Reach and Side Bend (each side) 1:00 Child's Pose with Side Reach (each side)
Coach's note: Your shoulders and hips took a beating today — spend extra time on the chest stretch and hip flexors
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