April 20, 2026
Daily Session — April 20, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Arm Circles (forward and back) 10 Leg Swings (each side) 5 Inchworms 10 Air Squats 5 Push-Ups 5 Burpee to High Jump Then: 100m Easy Jog 100m Build to WOD Pace
Coach's note: Focus on opening up shoulders and hips — take your time with the movement prep
Strength
Every 2:30 for 12:30 (5 sets): 5 Back Squats Start at 65% and build to a challenging set of 5. Focus on controlled descent and driving through your heels.
Coach's note: Build steadily — save energy for the WOD but get some quality squatting volume in
Sunday Reset
AMRAP 20: 10 Air Squats 8 Push-Ups 6 Burpees 200m Run
Coach's note: Find your rhythm early and stick to it — this is about consistency over 20 minutes, not sprinting the first few rounds
Cool-Down
2:00 Easy Walk or Row Then: 1:00 Child's Pose 1:00 Pigeon Stretch (each side) :30 Doorway Chest Stretch (each side) 1:00 Standing Forward Fold 1:00 Figure-4 Hip Stretch (each side) :30 Calf Stretch (each side)
Coach's note: Take your time with the hip stretches — they'll be tight after all those squats and burpees
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