Friday 09/04/26

Sep 3

1 min read

Warm Up

200m easy run

12 med-ball one knee rotations

10 alternating lunges

8 inchworms

10 squats

TEAM WOD — “I GO, YOU GO”

21-Minute AMRAP

Round 1

Partner A:

6 Cal Bike

6 Wall Balls

6 Box Jump-Overs

Then Partner B completes the same.

Round 2

Each partner completes:

8 Cal Bike

8 Wall Balls

8 Box Jump-Overs

Round 3

Each completes:

10 / 10 / 10

Continue:

12 → 14 → 16 → 18...

One partner completes the entire round before tagging the other.

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Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Friday 09/04/26

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everlong fitness

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everlong
fitness