Friday 02/05/2026

Feb 5

1 min read

“Finisher Friday”

Warm-Up:

3 rounds: 10 med ball cleans, 10 push-ups, 100m jog

Deadlift: 5x5

Accessory:

3 sets of 10 DB glute bridges 5/5 each leg

WOD

(Teams of 2 – 22 Min Cap)

Buy-In: 400m Run (together)

Then 5 Rounds (split reps):

20 Wall Balls

20 KB Swings

20 Jumping Lunges

Finish with 400m Run together

Recent Posts

See All

Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

everlong
fitness

Friday 02/05/2026

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness