March 28, 2026
Daily Session — March 28, 2026
Warm-Up
3:00 Easy Row or Bike 2 Rounds: 10 Air Squats 10 Walking Lunges 10 Leg Swings (each direction) 10 Arm Circles (forward/backward) Then: 2 Sets: 5 Wall Ball Shots (light weight) 5 Burpee Box Step-Ups 200m Jog
Coach's note: Focus on opening up the hips and getting your heart rate up gradually — today's workout starts fast
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple for the day. Start around 70% and add weight each set if feeling good.
Coach's note: Build to a heavy triple but don't max out — save your legs for the running and wall balls in the WOD
Thunder Run
For Time: 800m Run 50 Wall Balls (20/14 lb) 30 Burpee Box Jump Overs (24/20 in) 800m Run Time Cap: 20:00
Coach's note: Break the wall balls into sets of 10-12 to keep your legs fresh for the burpee box jumps. Pace the first run conservatively — you'll need that energy for the final 800m.
Cool-Down
3:00 Easy Walk Then: 1:30 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Standing Quad Stretch (each side) :45 Calf Stretch (each side) 1:00 Seated Forward Fold :30 Doorway Chest Stretch
Coach's note: Your legs took a beating today — spend extra time on the hip flexors and quads to prevent tomorrow's soreness
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