March 31, 2026
Daily Session — March 31, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Med Ball Slams 10 Inchworms 10 Dumbbell Deadlifts (light) Then: 2 Sets: 5 Wall Balls (build to workout weight) 5 Dumbbell Thrusters (build to workout weight) 3 Burpees
Coach's note: Focus on opening up shoulders and hips — this workout hits everything. Take time with the specific movement prep.
Dumbbell Skill
Every Minute on the Minute for 8:00: Minute 1: 8 Single Dumbbell Snatches (4 each arm) Minute 2: 6 Dumbbell Turkish Get-Ups (3 each side) Use moderate weight — focus on smooth movement patterns.
Coach's note: Practice single-arm stability before the bilateral chaos of the WOD. Move with control, not speed.
Monday Motor
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Dumbbell Thrusters (35/25 lb) 10 Devil Press (35/25 lb) Time Cap: 18:00
Coach's note: Break up movements early — don't go unbroken on wall balls or burpees. Aim for steady sets of 10-15 wall balls, 5-8 burpees at a time. Keep the row aggressive but controlled.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Child's Pose 1:00 Seated Spinal Twist (each side) 1:00 Figure-4 Hip Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Standing Forward Fold :30 Wrist Circles and Stretches
Coach's note: Your shoulders and hips took a beating today — spend extra time on the chest stretch and hip openers.
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