Friday 06/05/26

Jun 4
1 min read

Warm-Up

Partner Flow:

200m run together

10 Med-ball cleans

10 synchronized air squats

10 push-ups

Strength / Skill (10 min)

Partner Carry Circuit

3 rounds:

50-ft farmer carry

10 goblet squats

10 push-ups

"The Grinder" 24 MIN

Teams of 2

Partner A:

250m Row

While Partner A rows:

Partner B completes:

8 Front Squats

8 Toes-to-Bar

8 Push-Ups

Switch when row is complete.

Continue accumulating rounds for 24 minutes.

Score

Total rounds + reps.

Recent Posts

See All

Monday 07/20/26

Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5

Friday 07/17/26

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Thursday 07/16/26

Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each ar

everlong
fitness

Friday 06/05/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness