June 14, 2026
Daily Session — June 14, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Air Squats 10 KB Deadlifts (light) 5 Wall Ball Shots (light ball) 10 Step-Ups (no weight) 5 Burpees Finish with: :30 Wall Ball Practice (build to workout weight) 10 KB Swings (build to workout weight) 5 Box Jump Overs (workout height)
Coach's note: Take extra time today — this is a long WOD and your body needs to be fully prepared
Freight Train
For Time: 100 Wall Balls (20/14 lb) 80 Calorie Row 60 Kettlebell Swings (53/35 lb) 40 Box Jump Overs (24/20 in) 20 Burpees
Coach's note: Pace yourself early — this is a long grind. Break wall balls into manageable sets from the start and keep moving through transitions.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:30 Couch Stretch (each side) 1:00 Figure-4 Hip Stretch (each side) 1:00 Seated Forward Fold 1:00 Doorway Chest Stretch :30 Wrist Circles 1:00 Child's Pose
Coach's note: Your legs and hips took a beating today — spend extra time on the hip stretches and don't skip the walking cool-down
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