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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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 04/03/26

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everlong fitness

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everlong
fitness