Friday 10/31/2025

Oct 30, 2025

1 min read

🎃 Happy Halloween! Don’t forget to show your spooky spirit and wear your Halloween colors today! 👻🧡

Warm-Up:

3 rounds: 10 med ball cleans, 10 push-ups, 100m

Accessory:

3x12 V-up, 3x12 hip touches,20 mountain climbers

Workout (20-Min AMRAP):

Partner 1: 200m Row

Partner 2: AMRAP of:

10 Db Cleans (Light weight)

10 Jumping Lunges

10 Sit-Ups with weight

Switch when partner completes

Cool Down:

Foam roll legs 2 min

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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 10/31/2025

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everlong fitness

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everlong
fitness