Monday 09/14/26

7 hours ago

1 min read

Warm-Up — 2 rounds:

60 sec easy bike

8 alternating world's greatest stretch

10 squat-to-stands

8 lateral lunges total

10 glute bridge

10 ankle rock circles

Barbell prep — 2 rounds

6 empty-bar front squats

6 alternating reverse lunges

6 alternating forward lunges

Lift — Front-Rack Forward Lunges

5 × 8 total — 4/leg

Moderate load. Rest 90 seconds

Athletes step forward, lightly touch the back knee, drive through the front foot, and return to standing.

WOD — 14-min AMRAP

8/6 Cal Row

10 Alternating DB Hang Snatches

12 Hand-Release Push-Ups

30 Dbl under/ 60 single jump ropes

Goal: 4–6 rounds

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Warm-Up —2 rounds :30 jump rope 8 front-rack elbow rotations 10 empty-bar good mornings 8 dip-and-drives 6 muscle cleans Empty Barbell Prep 3 High Pulls 3 Hang Power Cleans 3 Strict Presses 3 Push Pre

Wednesday 09/09/26

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everlong
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Monday 09/14/26

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everlong fitness

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everlong
fitness