May 28, 2026
Daily Session — May 28, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Inchworms 10 Air Squats 10 Wall Ball Shots (light ball) 20 Single-Unders Then: 2 Sets: 5 Burpee Box Step-Ups 5 Wall Ball Shots (workout weight) 10 Double-Under Practice
Coach's note: Focus on opening up the shoulders and hips for those burpees — take your time with the inchworms
Strength
Every 2:30 for 12:30 (5 sets): 3 Front Squats Build to a heavy triple. Start around 70% and add weight each set. Focus on keeping the chest up.
Coach's note: This will complement the wall ball leg drive — build steadily but don't max out before the WOD
Thunder Road
3 Sets: AMRAP 5, Rest 90 Seconds 10 Burpee Box Jump Overs (24/20 in) 15 Wall Balls (20/14 lb) 20 Double-Unders
Coach's note: Pace the burpees to maintain consistent movement — break into sets of 5 early if needed. Keep wall balls unbroken if possible.
Cool-Down
2:00 Easy Walk or Light Bike Then: 1:00 Standing Forward Fold 1:00 Figure-4 Hip Stretch (each side) :30 Calf Stretch (each side) 1:00 Chest Doorway Stretch :30 Shoulder Cross-Body Stretch (each side) 1:00 Child's Pose
Coach's note: Focus on the hip flexors and calves after all those box jumps — hold each stretch for the full time
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