Friday 05/01/26

Apr 30
1 min read

Warm-Up 3 rounds

250 m row

10 ring rows

10 push-ups

15 band pull-a parts

20 jump rope

WOD PREP:

Barbell 4 times

5 deadlift

5 high Pulls

5 front squats

5 push press

Team WOD (AMRAP 25) split all reps

16 hang power snatch

20 alternating lunges

16 hand-release push-ups

20 Russian KB swings

200m Burden Run

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Friday 05/15/26

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

Thursday 05/14/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 step back lunges 6 inchworms to plank (no push-up) Tabata Plank Hollow Hold Curtsey Lunges Using dumbbells 2 Rounds: Warm up For WOD 5 deadlifts 5 hang

Wednesday 05/13/26

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB fr

everlong
fitness

Friday 05/01/26

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everlong fitness

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everlong
fitness