Friday 05/29/26

5 hours ago
1 min read

Warm-Up (10 min)

200m run

10 med-ball cleans

10 air squats

8 push-ups

6 empty-bar cleans

Strength — Power Clean Complex (12 min)

Every 90 sec × 6 rounds:

1 power clean

1 front squat

1 push press

Build gradually

Accessory — 3 Rounds

12 DB glute bridges

10 plank shoulder taps

20-sec wall sit

PARTNER WOD — “YOU GO, I GO” (24-Min Cap) 🔥

Teams of 2

Partner A:

12 KB swings

10 box jump overs

8 DB thrusters

200m run

Partner B rests

Switch when Partner A returns

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Thursday 05/28/26

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds

Wednesday 05/27/26

Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro

Tuesday 05/26/26

Warm-Up (10 min)2 rounds: 10 band pull-aparts 10 jumping jacks 8 DB strict press 8 empty-bar push press Strength — Push Press (15 min) 6 × 3 Build across Strong leg drive Fast lockout Accessory — 3 Ro

everlong
fitness

Friday 05/29/26

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everlong fitness

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everlong
fitness