April 11, 2026
Daily Session — April 11, 2026
Warm-Up
3 Rounds: 400m Row 10 Wall Ball Shots (light weight) 10 Hanging Knee Raises 10 Air Squats Then: 2 Rounds: 5 Wall Ball Shots (working weight) 5 Toes-to-Bar (or scale) :30 Assault Bike (easy pace) Finish with: 10 Shoulder Rolls 10 Leg Swings (each side)
Coach's note: Build intensity gradually — the last round should feel close to workout pace
Strength
Every 2:30 for 12:30 (5 sets): 5 Back Squats Build across sets. Start around 75% of 1RM and add weight each set. Focus on speed out of the bottom.
Coach's note: Saturday strength session — go heavy but maintain perfect form on every rep
Redline
EMOM 18 (3 Rounds): Min 1: 15 Wall Ball Shots (20/14 lb) Min 2: 12 Toes-to-Bar Min 3: 9/7 Cal Assault Bike
Coach's note: This is all about pacing — start at 80% effort and maintain that pace. You should finish each movement with 10-15 seconds to spare.
Cool-Down
3:00 Easy Bike or Row Then: 1:30 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Seated Spinal Twist (each side) :45 Doorway Chest Stretch (each side) 1:00 Cat-Cow Pose :30 Wrist Circles
Coach's note: Take your time here — focus on the hip flexors and shoulders after all that squatting and overhead work
Share this challenge
https://fitclash.app/s/sl-VTYTxLa