April 16, 2026
Daily Session — April 16, 2026
Warm-Up
2:00 Easy Row Then: 2 Rounds: 10 Air Squats 5 Burpees 10 Kettlebell Deadlifts (light) 5 Wall Ball Shots (light) Then: 10 Box Step-Ups (each leg) 10 Russian Kettlebell Swings 5 Burpee Box Jump Overs (practice height)
Coach's note: Focus on opening up the hips and shoulders — this WOD will demand both
Strength
Every 2:30 for 12:30 (5 sets): 5 Front Squats Build to a challenging set of 5. Start around 65-70% and add weight each round.
Coach's note: This will help your wall ball power — focus on driving through your heels and keeping your chest up
Voltage
AMRAP 12: 10 Burpee Box Jump Overs (24/20 in) 15 Kettlebell Swings (53/35 lb) 20 Wall Balls (20/14 lb)
Coach's note: Find a sustainable pace early — this triplet will tax your legs and lungs. Break the wall balls into sets of 10 if needed to keep moving.
Cool-Down
2:00 Easy Bike or Walk Then: 1:00 90/90 Hip Stretch (each side) 1:00 Standing Calf Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Child's Pose :30 Wrist Circles
Coach's note: Your hips and calves will be tight from all the squatting and jumping — take your time with these stretches
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