March 24, 2026
Daily Session — March 24, 2026
Warm-Up
2:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 Leg Swings (each side) 10 Arm Circles (each direction) 5 Burpees 20 Single-Unders Then: 10 Wall Ball Shots (light weight) 5 Box Step-Ups (each leg) 10 Double-Under Practice 5 Devil's Press (empty DBs or light weight)
Coach's note: Focus on opening up shoulders and hips for wall balls and box jumps. Practice double-under timing before the WOD.
Double-Under Skill
EMOM 6:00: Minute 1: 30 Single-Unders Minute 2: 15 Double-Unders (or 30 Single-Under Practice) Minute 3: 20 Double-Unders (or 40 Single-Under Practice) Focus on tall posture, tight core, and consistent wrist movement. Scale reps as needed to maintain quality.
Coach's note: Quality over quantity — better to do fewer perfect double-unders than many broken attempts. Stay relaxed in the shoulders.
Sprint Lane
For Time: 50 Wall Balls (20/14 lb) 40 Double-Unders 30 Box Jumps (24/20") 20 Burpees 10 Devil's Press (50/35 lb) Time Cap: 8:00 Scaled: 50 Wall Balls (14/10 lb) 80 Single-Unders 30 Box Step-Ups (20/20") 20 Burpees 10 Devil's Press (35/25 lb)
Coach's note: Break the wall balls into sets of 10-15 early on. Find a rhythm on double-unders — reset if you trip up. Box jumps should be steady and controlled to save energy for the final push.
Cool-Down
2:00 Easy Walk or Light Row Then: 1:00 Standing Quad Stretch (each side) 1:00 Calf Stretch against wall (each side) 1:00 Doorway Chest Stretch (each side) :30 Shoulder Cross-Body Stretch (each side) 1:00 Seated Forward Fold :30 Wrist Circles and stretches
Coach's note: Focus extra time on calves and quads after all the jumping movements. Don't skip the wrist stretches after devil's press.
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