June 13, 2026
Daily Session — June 13, 2026
Warm-Up
3 Rounds: 200m Row (easy pace) 10 Air Squats 10 Push-Ups 10 Medicine Ball Deadlifts Then: 2 Rounds: 5 Wall Balls (light weight) 5 Burpees 5 Dumbbell Deadlifts (light weight) 5 Dumbbell Push Press (each arm) Finish with: 10 Leg Swings (each direction) 10 Arm Circles (each direction)
Coach's note: Focus on opening up the shoulders and hips — you'll need both for today's movements
Strength
Every 2:30 for 12:30 (5 sets): 5 Deadlifts Build to a heavy set of 5. Start around 65% of 1RM and build each set. Focus on perfect hip hinge mechanics.
Coach's note: Build steadily — save your grip and posterior chain for the WOD but get some quality heavy pulls in
Beast Mode
For Time: 100 Wall Balls (20/14 lb) 75 Calorie Row 50 Burpees 25 Devil's Press (50/35 lb)
Coach's note: Pace yourself on the wall balls — break into manageable sets from the start. The row should feel like active recovery before the burpees. Break devil's press into singles or doubles to maintain form.
Cool-Down
3:00 Easy Row or Bike Then: 1:30 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Doorway Chest Stretch :45 Seated Spinal Twist (each side) 1:00 Child's Pose :30 Wrist and Forearm Stretches
Coach's note: Your whole body just got worked — take your time with each stretch and breathe deeply
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