April 18, 2026
Daily Session — April 18, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Russian Swings (light KB) 5 Inchworms 10 Step-Ups (each leg) Then with Light Dumbbells: 8 Dumbbell Deadlifts 8 Dumbbell Hang Cleans 8 Dumbbell Thrusters 5 Box Step-Ups (each leg)
Coach's note: Focus on opening up the shoulders and hips — you'll need both for the thrusters and box jumps
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple. Start around 75% of your 1RM and add weight each set. Focus on controlled descent and explosive drive up.
Coach's note: Saturday strength session — build to something challenging but don't max out before the WOD
Engine Builder
3 Sets: AMRAP 5, Rest 90 seconds 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20/16 Calorie Row
Coach's note: Find a sustainable pace across all three AMRAPs — aim to match your first round score in rounds 2 and 3. Break the thrusters into sets of 5 if needed, and keep the box jump overs smooth and controlled.
Cool-Down
3:00 Easy Bike or Walk Then: 1:00 Figure-4 Stretch (each side) 1:00 Seated Spinal Twist (each side) 1:00 Child's Pose to Downward Dog (flow) :45 Doorway Chest Stretch (each side) :30 Calf Stretch (each side) 1:00 Seated Forward Fold
Coach's note: Take your time with the hip and shoulder stretches — these areas took a beating today
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