Monday 07/13/26

11 hours ago
1 min read

Warm-Up 3 Rounds

250m Row

10 PVC Pass-Throughs

10 Overhead Squats (PVC)

10 Jumping Lunges

5 Inchworms

Skill (10 min) Snatch Progression

Every 90 seconds x 6

2 Snatch High Pulls

2 Muscle Snatches

2 Power Snatches

Increase slightly each round.

Accessory 3 Sets

Overhead Walking Lunges x 10/leg

Seated DB Press x 10

Hollow Hold x :30

Workout 3 Rounds For time

6 Power Snatches

12 Box Jump Overs

18 Wall Balls

200m Run

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Friday 07/10/26

Warm-Up X 2 Rounds 200m jog 10 Air Squats 10 Burpees 8 Med Ball sit ups Strength x 4 Rounds 100-ft Farmers Carry 1 Min Plank Hold Team Workout 30-Minute AMRAP Teams of 2 500m Row 30 Wall Balls 40 Box

Thursday 07/09/26

Warm-Up 3 Rounds 250m Row 10 Ring Rows 10 Hollow Rocks 10 Arch Rocks Skill 5 x 3 Chin Up's 5 x 2 Strict Pull-Ups Accessory 3 Rounds Hanging Knee Raises x 12 Tempo Ring Rows x 10 Banded Straight Arm Pu

Wednesday 07/08/26

Warm-Up 3 Rounds 200m Bike 10 Push-Ups 15 Band Pull-Aparts 10 PVC Pass Throughs Strength Strict Press 5 x 5 Accessory 3 Rounds Single Arm DB Press x 10 Face Pulls x 15 Hollow Hold x :30 Workout 4 Roun

everlong
fitness

Monday 07/13/26

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everlong fitness

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everlong
fitness