8/5 WOD

Everlong
Aug 4, 2025
1 min read

Dumbbell + Core AMRAP

👟 Warm-Up (10 min)

2 Rounds:

20 Jumping Jacks

10 Glute Bridges

10 DB Deadlifts (light)

10 Mountain Climbers

10 Air Squats

⚙️ Prep (5 min)

Review DB snatch, DB front squat, and V-up technique

🔁 Workout – 18-Min AMRAP:

6 Dumbbell Snatches (R)

6 Dumbbell Snatches (L)

8 DB Front Squats (dual or single DB)

10 V-Ups

6 Push-ups

💡 Threshold Goal: Move at a pace you can repeat for all 18 minutes. Record rounds + reps.

🧘 Cool Down (8–10 min)

Couch stretch

Lying spinal twist

Shoulder mobility

Recent Posts

See All

Wednesday 01/21/26

Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing

Tuesday 01/20/26

Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5

Monday 01/19/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side EMPTY BARBELL 1 x 5 Back Squats 1 x 6 Back Step Lunges 1 x 6 Forward Step Lunges Back Squat, Loaded forward

everlong
fitness

8/5 WOD

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness