May 21, 2026
Daily Session — May 21, 2026
Warm-Up
2:00 Easy Row or Bike Then 2 Rounds: 10 Arm Circles (each direction) 10 Air Squats 10 Alternating Reverse Lunges 5 Inchworms 10 Single-Unders (practice timing) Then with Light Dumbbells: 8 Dumbbell Deadlifts 8 Dumbbell Front Squats 8 Dumbbell Thrusters 5 Box Step-Ups (each leg)
Coach's note: Focus on opening up the shoulders and hips — the thrusters will demand both today
Strength
Every 2:30 for 10:00 (4 sets): 5 Front Squats Build across sets. Start moderate and add weight each round. Focus on staying upright through the torso.
Coach's note: Build leg strength for the thrusters — keep your chest up and drive through your heels
Full Throttle
3 Sets: AMRAP 5, Rest 2:00 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Double-Unders
Coach's note: Push the pace in each 5-minute round — aim for 2+ full rounds per AMRAP. Break thrusters into sets of 5 when fatigue hits.
Cool-Down
2:00 Easy Walk or Light Row Then: 1:00 Standing Quad Stretch (each leg) 1:00 Calf Stretch against wall (each leg) 1:00 Seated Figure-4 Stretch (each side) :45 Doorway Chest Stretch (each arm) 1:00 Child's Pose with side reach :30 Wrist Circles and Stretches
Coach's note: Take your time with the leg stretches — your quads and calves took a beating today
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