April 6, 2026
Daily Session — April 6, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 Medicine Ball Slams 10 Step-Ups (each side) 8 Inchworms 8 Dumbbell Deadlifts (light) Then: 10 Wall Balls (light ball) 5 Dumbbell Thrusters (light) 5 Box Step-Ups (each side) 3 Practice Burpee Box Jump Overs
Coach's note: Focus on opening up the hips and shoulders for wall balls and thrusters
Strength
Every 2:30 for 12:30 (5 sets): 3 Front Squats Build to a heavy triple. Start around 70% of 1RM and add weight each set. Focus on keeping elbows high and core tight.
Coach's note: This will prepare your legs for the wall balls and box jumps - don't go too heavy since the WOD is leg-intensive
Midnight Oil
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Box Jump Overs (24/20 in) 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) Time Cap: 18:00
Coach's note: Break the wall balls into sets of 10-15 to maintain good form. Push hard on the row to bank time for the later movements. Step down from box jump overs if you're getting tired.
Cool-Down
3:00 Easy Walk or Light Bike Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) :45 Couch Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles and Flexor Stretches
Coach's note: Focus on the quads, glutes, and shoulders - these took a beating today with all the squatting and pressing movements
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