top of page
Search

Monday 01/19/26

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










 
 
 

Recent Posts

See All
Friday 01/16/26

Warm-Up 2 Rounds 10 Air squats 10 Sit-ups 10 Push-ups 20 Jump rope Partner WOD 18 min AMRAP (count your rounds) 10 Thrusters (light) 10 Pull-ups 10 600m Partner Row Cool Down & Stretch

 
 
 
Thursday 01/15/26

Warm Up 2 rounds 200 m row or Run 8 Single-Leg Squats to Box/Bench per leg 10 Superman Barbell Thruster 5x5 40 sec wall sit Rest 90 sec 4 Rounds for Time 6 Power Cleans 135/110 20 Mountain Climbers 8

 
 
 
Wednesday 01/14/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side Deadlift 5 x 4 @ moderate heavy 12-Russian KB Swings 12 - side steps with band 90 sec rest 12-EMOM - work 40

 
 
 

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