April 13, 2026
Daily Session — April 13, 2026
Warm-Up
3:00 Easy Row or Bike Then: 2 Rounds: 10 Air Squats 8 Inchworms 6 Box Step-Ups (each leg) 10 Kettlebell Deadlifts (light) 8 Wall Ball Shots (light ball) Then: 1 Round: 4 Burpee Box Jump Overs (practice height) 6 KB Swings (workout weight) 8 Wall Balls (workout weight)
Coach's note: Take your time on the practice round — get comfortable with the box height and wall ball target before the workout starts
Back Squat
Every 2:30 for 12:30 (5 sets): 3 Back Squats Build to a heavy triple for the day. Start around 70% and increase each set.
Coach's note: Focus on depth and control — these squats will help your wall balls and box jumps in the WOD
Breath Taker
3 Sets: AMRAP 4, Rest 2:00 6 Burpee Box Jump Overs (24/20 in) 9 Kettlebell Swings (53/35 lb) 12 Wall Balls (20/14 lb)
Coach's note: This is three separate 4-minute AMRAPs — pace yourself to go hard all three rounds. Break wall balls into manageable sets and don't let the box jumps slow you down too much.
Cool-Down
2:00 Easy Walk or Bike Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) :45 Seated Forward Fold :45 Doorway Chest Stretch (each side) :30 Calf Stretch (each side) :30 Wrist Circles
Coach's note: Focus extra time on the hip flexors and calves — they took a beating from all those box jumps and wall balls
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