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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Monday 08/24/26

Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —

Friday 08/21/26

Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead

Thursday 08/20/26

Warm-Up 2 rounds: 400m jog World's Greatest Stretch/side 10 Cossack squats 8 KB halos each direction 10 alternating toy soldiers 8 light DB floor presses 10 light KB deadlifts Strength — DB/KB Functio

everlong
fitness

Friday 01/23/26

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everlong fitness

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everlong
fitness