May 18, 2026
Daily Session — May 18, 2026
Warm-Up
3:00 Easy Row Then: 2 Rounds: 10 Air Squats 10 Push-Ups 10 Alternating Reverse Lunges 10 Arm Circles (each direction) Dumbbell Prep: 2 Sets with Light DBs: 5 Thrusters 5 Box Step-Ups (each leg) 10 Bent Over Rows
Coach's note: Focus on opening up the shoulders and hips — you'll need both for thrusters and box jumps
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple for the day. Start around 70% of your 1RM and add weight each set.
Coach's note: This will prime your legs for the thrusters — don't go to failure, save energy for the WOD
Dark Horse
4 Sets: AMRAP 4, Rest 2:00 6 Dumbbell Thrusters (50/35 lb) 9 Box Jump Overs (24/20 in) 12 Calorie Row
Coach's note: Each AMRAP is only 4 minutes — push the pace from the start. Break the thrusters into sets of 3+3 if needed, but try to keep moving on box jumps and row.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 Couch Stretch (each leg) 1:00 Seated Figure-4 Stretch (each leg) :45 Doorway Chest Stretch (each arm) 1:00 Seated Spinal Twist (each side) :30 Wrist Circles and Flexor Stretches
Coach's note: Your legs and shoulders took a beating today — take the full time on each stretch to help recovery
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