May 19, 2026
Daily Session — May 19, 2026
Warm-Up
3:00 Easy Row Then 2 Rounds: 10 Air Squats 8 Push-Ups 6 Burpees 10 Wall Ball Shots (light ball) Barbell Warm-Up: 8 Empty Barbell Thrusters 6 Front Squats 4 Push Press 2 Thrusters (add light weight)
Coach's note: Focus on opening the hips and shoulders — you'll need both for wall balls and thrusters
Kipping Pull-Up Progression
EMOM 8: Min 1: :30 Dead Hang Hold Min 2: 5-8 Kip Swings Min 3: 3-5 Kipping Pull-Ups (or negatives) Min 4: :30 L-Sit or Tuck Hold Repeat for 2 rounds total
Coach's note: Work on the hollow-to-arch position in your kip swing — this will carry over to efficiency in other gymnastics movements
Iron Lung
EMOM 16 (4 rounds each): Min 1: 12 Wall Balls (20/14 lb) Min 2: 10 Calorie Row Min 3: 8 Burpees Min 4: 6 Thrusters (95/65 lb)
Coach's note: Find a sustainable pace from round 1 — each station should give you 15-20 seconds rest. Break thrusters early if needed to maintain consistency across all 4 rounds.
Cool-Down
2:00 Easy Walk or Row Then: 1:00 Standing Forward Fold 1:00 Couch Stretch (each leg) :45 Doorway Chest Stretch (each arm) :45 Seated Spinal Twist (each side) 1:00 Child's Pose with Side Reach :30 Wrist Circles and Stretches
Coach's note: Focus on the hip flexors and shoulders after all that squatting and overhead work — hold each stretch for the full time
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