Monday 05/11/26

2 days ago
1 min read

Warm Up 2 rounds

10 Air squats (3-sec down)

10 Glute bridges

10 Reverse lunges

30 sec Hollow hold

Empty Bar (2 rounds)

6 Back squats

6 Good mornings

6 Front squats

Back Squat (15 min)

5 × 4 @ 3–1–X tempo

(3 sec down, 1 sec pause, explode up)

Accessory – Superset (4 rounds)

8 Bulgarian split squats (each)

12 KB goblet pulses

Rest 60 sec

WOD – 14-min AMRAP

10 Heavy KB swings

8 DB thrusters

10 Box jump overs

40 single unders

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Tuesday 05/12/26

Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds supe

Friday 05/08/26

Warm-Up 10 KB swings 10 push-ups 10 air squats 10 band rows Skill Handstand Progression 3 rounds: 30 sec wall hold 10 shoulder taps (scaled) Kick-up practice (5–8 attempts) 3 rounds: 10 V-ups 15 sit-u

Thursday 05/07/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 alternating reverse lunges 6 inchworms to plank (no push-up) 2 Rounds (controlled, not rushed) 8 scap push-ups 10 glute bridges 10 PVC pass-throughs or

everlong
fitness

Monday 05/11/26

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everlong fitness

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everlong
fitness