October 1, 2026
Daily Session — October 1, 2026
Warm-Up
3:00 Easy Row or Bike (build to moderate pace in the last 30 sec) 2 Rounds: 10 Cat-Cow 10 Scap Pull-Ups 10 Air Squats 10 Leg Swings (each side) 5 Inchworms Then: 2 Rounds: 8 Hanging Scap Shrugs 6 Hollow Rocks 5 Kipping Swings 3 Toes-to-Bar (or Knee Raises) Then: 2 Sets with Empty Barbell: 5 Romanian Deadlifts 5 Hang Power Cleans 5 Front Squats Then: 1 Set with Wall Ball: 8 Wall Balls Finish: 3 Burpees 10 Cal Row at race pace
Coach's note: Get the lats and grip switched on with the hanging drills, then groove a smooth hip-driven clean with the empty bar.
Strength Primer: Power Clean
Every 1:30 for 9:00 (6 sets): 2 Power Cleans Build to a moderately heavy set of 2, around 80-85% of your working clean. The WOD uses 135/95 lb, so finish the last two sets near or slightly above that weight. Scale: use the WOD weight and focus on crisp technique.
Coach's note: Keep this crisp and fast, not grindy. Save your legs and grip for Five Card Stud.
Five Card Stud
For Time: 20/16 Calorie Row 20 Wall Balls (20/14 lb) 20 Toes-to-Bar 15 Power Cleans (135/95 lb) 10 Bar-Facing Burpees
Coach's note: Treat the row as a controlled opener: hard but not all-out, around 80% effort. Break wall balls early into 2-3 sets, and split toes-to-bar before your grip fails. Touch-and-go the power cleans if the bar moves well, and use the burpees to finish strong. Scale to knee raises if you can't string together 5+ T2B.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Lat Stretch on Rig or Wall (each side) :45 Doorway Chest Stretch (each side) :45 Forearm and Wrist Stretch (flexors and extensors) 1:00 Deep Squat Hold 1:00 Child's Pose :30 Dead Hang from Pull-Up Bar
Coach's note: Spend extra time on lats, hip flexors, and forearms. They took the most work from the T2B, rowing, and cleans.
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