top of page
Search

Monday 06/01/26

  • 7 hours ago
  • 1 min read

Warm-Up 2 rounds:

200m row

10 air squats

10 PVC pass-throughs

10 PVC overhead squats

20-sec overhead hold

Thoracic opener


Strength (15 min)

Overhead Squat

5 x 3

Build to a challenging but technically sound weight


Accessory (3 Rounds)

10 Single-arm DB overhead lunges (each side)

12 Band face pulls

10 PVC Sotts presses

20-sec side plank (each side)


WOD — 16-Min EMOM ⚡

Minute 1:

12/10 Cal Row

Minute 2:

10 DB snatches (alternating)

Minute 3:

8 Burpees over DB

Minute 4:


Rest


Repeat x 4 rounds

 
 
 

Recent Posts

See All
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

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page