Friday 05/08/26

5 days ago
1 min read

Warm-Up

10 KB swings

10 push-ups

10 air squats

10 band rows

Skill

Handstand Progression

3 rounds:

30 sec wall hold

10 shoulder taps (scaled)

Kick-up practice (5–8 attempts)

3 rounds:

10 V-ups

15 sit-ups

20-sec hollow

WOD 18 min AMRAP

One Partner works at a time

8 Power Cleans

10 ice skaters

24 planks ups

all reps split

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Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds supe

Monday 05/11/26

Warm Up 2 rounds 10 Air squats (3-sec down) 10 Glute bridges 10 Reverse lunges 30 sec Hollow hold Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Squat (15 min) 5 × 4 @ 3–1–X te

Thursday 05/07/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 alternating reverse lunges 6 inchworms to plank (no push-up) 2 Rounds (controlled, not rushed) 8 scap push-ups 10 glute bridges 10 PVC pass-throughs or

everlong
fitness

Friday 05/08/26

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everlong fitness

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everlong
fitness