Monday 01/26/26

Jan 25
1 min read

Warm Up: 2 rounds

10 wall squats
10 PVC pass-throughs
10 scapular shrugs (standing, arms overhead)
10 ankle rocks (each side)

Overhead Squat Work

3 x 10 PVC overhead squat (tempo 3-1-3)

Forward Step Lunges kb or barbell OH (SuperSet)

4x6

Banded Good Morning

4x12

16 min- EMOM

Min 1- 12/14 Kb deadlift

Min 2- 8 Burpees

Min 2- 8 Push Ups

Min 4- 8 jump lunges

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Friday 05/22/26

FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA

Thursday 05/21/26

Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10

Wednesday 05/20/26

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15

everlong
fitness

Monday 01/26/26

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everlong fitness

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everlong
fitness