Friday 07/31/26

Jul 30
1 min read

Warm-Up 2 rounds

400-meter jog

8 Air squats

12 alternating lunges

8 light DB cleans

Partner Strength Skill

Power Cleans

Every 90 seconds for 6 rounds:

Partner 1: 5 power cleans

Partner 2: KB hold while Partner A completes reps

Switch roles every round.

Supporting Accessory Work

3 rounds:

12 dumbbell front lunges

10 elevated glute bridge

Partner WOD 18-minute AMRAP

20 calories on any machine (Split as desired)

30 Barbell floor-to-shoulder press (Split as desired)

20 lateral barbell burpees ( Split as Desired)

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Warm-Up:2 rounds 150m run 10 squat-to-stands 8 lateral lunges/side 12 glute bridge marches 10 banded good mornings Then with an empty bar: 8 back squats 5 tempo back squats — 3 sec down 5 paused back

Friday 08/14/26

Warm-Up — 10 Minutes 2 rounds: 200m run 10 synchronized air squats 8 alternating med-ball chest pass to partner 10 PVC good mornings 8 alternating step-ups 6 synchronized burpees Strength / Skill — Pa

Thursday 08/13/26

Warm-Up — 10 Minutes 3 rounds: 30 sec jump rope 10 alternating toe touches 8 alternating lateral lunges 10 light KB deadlifts 8 DB strict presses 10 plank shoulder taps Movement Prep — 2 Rounds 6 KB h

everlong
fitness

Friday 07/31/26

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everlong fitness

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everlong
fitness