May 26, 2026
Daily Session — May 26, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 PVC Pass-Throughs 10 Air Squats 10 Alternating Leg Swings (each side) 10 Arm Circles (forward/backward) Movement Prep: 10 Wall Ball Shots (light ball) 5 Hang Power Cleans (empty barbell) 5 Front Squats (empty barbell) 5 Push Press (empty barbell) 10 Hanging Knee Raises 5 Burpee Box Step-Ups
Coach's note: Focus on opening up the shoulders and hips — wall balls and thrusters demand good mobility in both areas
Toes-to-Bar Progression
Every 90 seconds for 9:00 (6 sets): 5-8 Strict Toes-to-Bar or 8-10 Hanging Knee Raises or 5-8 V-Ups (feet on floor) Focus on control and full range of motion. Scale to maintain quality movement.
Coach's note: Quality over quantity — work the progression that challenges you but allows for perfect form every rep
The Gauntlet
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: Break the wall balls into sets of 10-15 and keep moving — the row is your recovery. Save your grip for toes-to-bar by using a false grip on wall balls.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Standing Forward Fold 1:00 Couch Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Stretches 1:00 Child's Pose with Side Reach
Coach's note: Pay extra attention to your shoulders and hip flexors after all that overhead work and rowing — don't skip the wrist stretches
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