April 17, 2026
Daily Session — April 17, 2026
Warm-Up
400m Easy Jog Then: 2 Rounds: 10 Air Squats 10 Medicine Ball Slams 10 Inchworms 10 High Knees 10 Butt Kickers Movement Prep: 8 Wall Ball Shots (light weight) 5 Empty Barbell Power Cleans 5 Burpees (no jump)
Coach's note: Focus on opening up the hips and shoulders — you'll need both for wall balls and power cleans
Thunder Road
For Time: 200m Run 21 Wall Balls (20/14 lb) 200m Run 15 Power Cleans (135/95 lb) 200m Run 9 Burpees Over Bar 200m Run
Coach's note: Keep the runs at a steady pace — use them as active recovery between the high-intensity movements. Break wall balls and power cleans into manageable sets.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Standing Forward Fold 1:00 Figure-4 Stretch (each side) :30 Calf Stretch (each side) 1:00 Doorway Chest Stretch :30 Overhead Reach (each arm) 1:00 Child's Pose
Coach's note: Take your time with the hip stretches — your legs will thank you after all that running and squatting
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