Monday 03/02/26

Mar 1
1 min read

Warm Up For- 26.1

20 wall-ball shots

18 box step-overs

30 wall-ball shots

18 box step-overs

40 wall-ball shots

18 medicine-ball box step-overs

66 wall-ball shots

18 medicine-ball box step-overs

40 wall-ball shots

18 box step-overs

30 wall-ball shots

18 box step-overs

20 wall-ball shots

Time cap: 12 minutes

♀ 10-lb (4-kg) medicine ball to a 9-foot target, 20-inch box

♂ 14-lb (6-kg) medicine ball to a 10-foot target, 20-inch box

When Done

Back Squat 5X5

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Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

Thursday 03/12/26

Warm Up: 10 PVC pass-throughs 10 PVC front squats 10 glute bridges 20 sec dead hang 3 burpees 5 kipping swings 3 pull-ups 3 burpee pull-ups Shuttle Run Prep 2 rounds: 2 × 25 ft shuttle runs (build spe

Wednesday 03/11/26

Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor

everlong
fitness

Monday 03/02/26

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everlong fitness

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everlong
fitness