June 11, 2026
Daily Session — June 11, 2026
Warm-Up
2:00 Easy Row 2 Rounds: 10 Arm Circles (each direction) 10 Air Squats 10 Push-Ups 10 Knee Raises Then: 2 Sets with Light DBs: 8 Dumbbell Thrusters 5 Wall Balls (light ball) 8 Russian Twists Finish with: 3 Burpees 3 Box Step-Ups
Coach's note: Focus on opening up the shoulders and core — lots of overhead work today
Strength
Every 2:30 for 12:30 (5 sets): 5 Front Squats Build across sets. Start moderate and add weight each round.
Coach's note: Build to a challenging set of 5 — this will help with wall ball and thruster leg drive
Thunder Dome
For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in)
Coach's note: Pace the wall balls and row conservatively — save energy for the smaller sets at the end. Break toes-to-bar into sets of 5-8 and keep thrusters unbroken.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Child's Pose 1:00 Seated Spinal Twist (each side) :45 Couch Stretch (each side) :45 Doorway Chest Stretch (each side) 1:00 Seated Forward Fold :30 Wrist Circles
Coach's note: Take your time with the hip flexor stretch — they took a beating today
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