Monday 01/19/26

Jan 18
1 min read

Warm-Up 2 rounds

10 Cat-Cow

10 Lunge Twist

10 KB Deadlifts (light)

20 sec Side Plank/side

EMPTY BARBELL

1 x 5 Back Squats

1 x 6 Back Step Lunges

1 x 6 Forward Step Lunges

Back Squat, Loaded forward Lunges

4 x 4 - Add weight each set

With final weight on final set complete 12 reps ONE time

WOD 16 min AMRAP

6 Devils Presses

8 KB Swings

10 Jackknives

100m Run or 150m Row

rest 1 min

60 seconds of Max Burpess

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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

everlong
fitness

Monday 01/19/26

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everlong fitness

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everlong
fitness