April 7, 2026
Daily Session — April 7, 2026
Warm-Up
3 Rounds: 250m Easy Row 10 Air Squats 10 PVC Pass-Throughs 10 Arm Circles (each direction) Then: 2 Sets: 5 Wall Ball Shots (light weight) 5 Goblet Squats :30 Wall Ball Hold (bottom of squat)
Coach's note: Focus on smooth rowing rhythm and full squat depth — you'll need both for 20 minutes
Wall Ball Skill Work
EMOM 8: Min 1: 10 Wall Ball Shots (focus on rhythm) Min 2: :30 Wall Sit + 5 Goblet Squats Practice your breathing pattern and consistent release point on the wall balls.
Coach's note: Dial in your wall ball technique now — find the rhythm you'll use in the WOD
Dark Horse
EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 12 Wall Ball Shots (20/14 lb)
Coach's note: Hold a steady pace you can maintain for all 20 minutes — this is about consistency, not sprinting. Break wall balls into 2 sets of 6 if needed.
Cool-Down
3:00 Easy Walk or Bike Then: 1:00 Child's Pose 1:00 Couch Stretch (each side) :30 Seated Spinal Twist (each side) 1:00 Seated Forward Fold :30 Shoulder Crossovers (each side)
Coach's note: Focus on hip flexors and shoulders — both got plenty of work today
Share this challenge
https://fitclash.app/s/RQiADDrSij