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 05/29/26

Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build

Thursday 05/28/26

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds

Wednesday 05/27/26

Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro

everlong
fitness

Monday 05/04/26

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everlong fitness

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everlong
fitness