Monday 05/04/26

May 3
1 min read

Warm-Up 2 rounds

250m row

10 air squats

10 lunges

10 push-ups

20 high knees

Back Squat

5 x 4 (build to moderately heavy)

Accessory 3 rounds

10 tempo goblet squats (3 sec down 2 sec hold)

12 DB RDLs

WOD

7 Rounds 2 min on/ 2 min off

10 barbell thrusters

6 burpees

Max calories

Rest = work

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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 05/04/26

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everlong fitness

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everlong
fitness