top of page
Search

Friday 12/5/25

  • Dec 4, 2025
  • 1 min read

Warm-Up - 2 rounds

200m easy run

10 Air Squats

10 Samson Lunges

10 Ring Rows

10 Roll N Reach


Barbell Warm Up

5 Deadlifts

5 Hang Power Cleans

5 Push Press



WOD – For Time

You go, I go — split reps

60 Wall Balls (20/14)

40 Power Cleans (135/95)

20 Burpees over the bar

10 weighted sit ups


Cool Down & Stretch

 
 
 

Recent Posts

See All
Wednesday 07/29/26

Warm-Up 3 rounds: 8 PVC snatch-grip deadlifts 8 overhead reverse lunges with PVC 6 muscle snatches 8 snatch-grip high pulls 10-second overhead squat hold Skill: Snatch Complex Every 2 minutes for 7 se

 
 
 
Tuesday 07/28/26

Warm-Up 3 rounds: 10 wall slides 12 banded external rotations 8 seated PVC presses 10 alternating shoulder taps 20-second seated straddle hold Skill Barbell or Dumbbell Z Press 5x6 reps Rest 90–120 se

 
 
 
Monday 07/27/26

Warm-Up 3 rounds: 10 light kettlebell deadlifts 12 alternating hamstring sweeps 10 frog pumps 8 plank walkouts 10 empty-bar good mornings Skill: Tempo Romanian Deadlift 5x6 6 reps Lower for 4 seconds

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page