top of page
Search

7/31 WOD

  • Jul 30, 2025
  • 1 min read

Core + Plyo EMOM


⏱ Format: 24-Min EMOM (4 movements, 6 rounds)


👟 Warm-Up (10 min)


2 Rounds:



10 Jumping Jacks



10 Glute Bridges



10 Lunges



5 Inchworms



20-sec Hollow Hold



🔥 EMOM (24 min)


Min 1: 12 Jump Squats (scale: fast air squats)



Min 2: 20 Sit-ups



Min 3: 10 Burpees



Min 4: 30-sec Plank + 5 Supermans



Repeat for 6 rounds



🧘 Cool Down (10 min)


Hip flexor stretch



Hamstring reach



Cat/cow & child’s pose

 
 
 

Recent Posts

See All
Friday 03/12/26

Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

 
 
 
Thursday 03/12/26

Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe

 
 
 
Wednesday 03/11/26

Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

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

bottom of page