March 21, 2026
Daily Session — March 21, 2026
Warm-Up
3:00 Easy Row or Bike Then 2 Rounds: 10 Air Squats 10 PVC Pass-Throughs 10 Scap Pull-Ups 5 Kip Swings 5 Wall Ball Shots (light ball) Then: 2 Sets with Empty Barbell: 5 Front Squats 5 Push Press 5 Thrusters Finish With: 3 Strict Pull-Ups 3 Ring Dips 5 Toes-to-Bar or Hanging Knee Raises
Coach's note: Take extra time with the kip swings — your shoulders will thank you during the muscle-ups
Thruster
Every 2:30 for 12:30 (5 sets): 3 Thrusters Start at 70% of your 1RM and build each set. Final set should be heavier than today's WOD weight.
Coach's note: Build to a weight that's 10-15 lbs heavier than your WOD weight — make those 135/95s feel light
Saturday Send
For Time: 40 Wall Balls (20/14 lb) 30 Toes-to-Bar 20 Thrusters (135/95 lb) 10 Muscle-Ups 20 Thrusters (135/95 lb) 30 Toes-to-Bar 40 Wall Balls (20/14 lb) Time Cap: 20:00 Scaled: 40 Wall Balls (14/10 lb) 30 Hanging Knee Raises 20 Thrusters (95/65 lb) 10 Chest-to-Bar Pull-Ups + 10 Ring Dips 20 Thrusters (95/65 lb) 30 Hanging Knee Raises 40 Wall Balls (14/10 lb)
Coach's note: This is a symmetric chipper — pace yourself through the first half and leave something in the tank for the return trip. Break up the toes-to-bar early to save your grip for the muscle-ups.
Cool-Down
3:00 Easy Walk or Light Row Then: 1:00 Couch Stretch (each side) 1:00 Pigeon Stretch (each side) 1:00 Seated Forward Fold :30 Doorway Chest Stretch (each side) :30 Cross-Body Shoulder Stretch (each side) 1:00 Cat-Cow Stretches
Coach's note: Focus on your hip flexors and shoulders — they took a beating today with all those wall balls and overhead work
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