Monday 04/27/26

Apr 26
1 min read

Warm-Up 3 rounds:

200m run or 1 min bike

10 scap pull-ups

10 ring rows

10 hollow rocks

10 PVC pass-throughs

Skill / Pull-Up Progression 3 rounds:

5 scap pull-ups (strict control)

5 jumping pull-ups OR banded, KIP

5 Pull UP

After each round, complete 10 pull-aparts

WOD: AMRAP 15

12 KB swings

10 DB goblet squats

8 Burpee box jump overs

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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

Monday 04/27/26

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everlong fitness

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everlong
fitness