Friday 4/24/26

23 hours ago
1 min read

Warm-Up 3 rounds:

10 jumping squats
10 PVC pass-throughs
5 inchworms
10 med ball slams
30 sec jump rope

SKILL: Power Clean

Build to moderate/light

4 sets

3 power cleans
3 front squats

Team Workout (18 min)

9 Rounds – 1 min ON / 1 min OFF

Partners alternate rounds.

Each round:

8 power cleans (115/75)
Max burpees remaining time

Partner rests while the other works.

Score = total burpees.

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Thursday 4/23/26

Warm-Up: 3 rounds 10 goblet squats 8 push-ups 10 KB deadlifts 10 band pull-aparts SKILL : Barbell Cycling + Core Build to light/moderate weight 4 rounds: 6 front squats 6 push presses 4 Thrusters 90

Wednesday 4/22/26

Warm-Up 2-rounds 10 shoulder taps 20-sec plank 6 inchworms 5 pike push-ups Skill: Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Then: Kick-up practice (5–8 attempts) Core

Tuesday 4/21/26

Warm-Up (10 min) 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 lunges SKILL: Deadlift empty barbell 3x4 5-5-3-3 Accessory: 3 rounds: 12 KB RDLs 15 weighted sit-ups Workout: 18 min 6 Rounds

everlong
fitness

Friday 4/24/26

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everlong fitness

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everlong
fitness