Friday 01/23/26

Jan 22
1 min read

Warm Up x 2

8 - Paused goblet squats/ elbows up

10 Hip Openers

20 sec Hollow Hold

6 Burpees

EMPTY BARBELL

2x8 front squats

METCON

Buy-in: 400m Row (split)

AMRAP 18 min

30 Thrusters

30 Toes-to-Bar

30 weighted sit up

30 Burpee Over Partner

After 18 min - 1 min rest

60 sec MAX BURPEE

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Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-up

Monday 03/09/26

Warm Up: 2 rounds 200 m easy row or jog 10 air squats 10 alternating reverse lunges 10 PVC pass-throughs 10 jumping jacks For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snat

Friday03/06/26

Warm up: 2 Rounds: 30 sec jump rope or light jog 10 air squats 8 inchworms with push-up 10 glute bridges 20 sec plank hold Focus: warm the core and posterior chain. Mobility + Activation (3–4 min) 2 R

everlong
fitness

Friday 01/23/26

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everlong fitness

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everlong
fitness