June 6, 2026
Daily Session — June 6, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Air Squats 8 Push-Ups 6 Inchworms 4 Box Step-Ups (each leg) Dumbbell Warm-Up (light weight): 8 Dumbbell Deadlifts 8 Dumbbell Hang Power Cleans 8 Dumbbell Front Squats 6 Dumbbell Push Press 6 Dumbbell Thrusters Jump Rope Practice: 30 Single-Unders 10 Double-Under Attempts 20 Single-Unders
Coach's note: Focus on the thruster mechanics during the dumbbell warm-up — full hip extension and smooth transition overhead.
Deadlift
Every 2:30 for 12:30 (5 sets): 5 Deadlifts Build to a heavy set of 5. Start around 65% and add weight each set. Focus on perfect position.
Coach's note: This complements the hip hinge pattern from the thrusters — build to heavy but save your legs for the WOD.
Iron Lung
AMRAP 12: 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Double-Unders
Coach's note: Pace the first few rounds conservatively — this one builds heat fast. Break the thrusters into 2 sets of 5 if needed, move smoothly over the box, and find a rhythm on the double-unders.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Standing Forward Fold 1:00 Figure-4 Hip Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Spinal Twist (each side) :30 Calf Stretch (each side) 1:00 Child's Pose
Coach's note: Take your time with the hip and shoulder stretches — these took a beating today. Deep breaths in child's pose.
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