top of page

12/4 WOD

Power Clean + Power Jerk

6x(2+2) @ 75% 1-Rep Max

No Touch & Go Reps


Then


Bamboo Strict Press

3x10 @ Moderate to heavy weight


Then


10-9-8-7-6-5-4-3-2-1

Barbell Thrusters (95/75)

*5 Pike Push-ups after each set

 
 
 

Recent Posts

See All
Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

 
 
 
Thursday 12/4/25

Warm-Up (8 min) 3 rounds: 10 ring rows 10 scap push-ups 15-sec active hang 6 Burpees Skill / Strength (15 min) – Strict Pulling 5×3 Strict Pull-Ups (add band or small weight to meet reps) 3×6 Mixed-gr

 
 
 
Wednesday 12/3/25

Warm Up - 2 rounds 200m row or jog 10 KB sumo deadlifts 10 glute bridges 8 inchworms 6 empty-bar sumo deadlifts Sumo Deadlift 5×5 @ 60%-65% Rest 90–120 sec Accessory 3 rounds: 12 DB Romanian deadlifts

 
 
 

Comments


125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page