FRIDAY 04/03/26

Apr 2
1 min read

Warm-Up 2 rounds

200m run

10 push-ups

10 sit-ups

10 air squats

Strength - Gymnastics Skill

Pull-up progressions or kipping work

3 rounds:

5 strict pull-ups / ring rows

10 hollow rocks

2 rounds:

2 C&D + 1 Pull and hold

WOD

Ascending Ladder 16 min

2-4-6-8…

Deadlifts (155/105)

Burpees

Pull-ups

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Friday 05/22/26

FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA

Thursday 05/21/26

Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10

Wednesday 05/20/26

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15

everlong
fitness

FRIDAY 04/03/26

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everlong fitness

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everlong
fitness