Friday 4/24/26

Apr 23
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.

Recent Posts

See All

Friday 05/15/26

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

Thursday 05/14/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 step back lunges 6 inchworms to plank (no push-up) Tabata Plank Hollow Hold Curtsey Lunges Using dumbbells 2 Rounds: Warm up For WOD 5 deadlifts 5 hang

Wednesday 05/13/26

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB fr

everlong
fitness

Friday 4/24/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness