Monday 10/24/25

Nov 23, 2025
1 min read

Warm-Up

200m easy row/run

10 air squats

10 PVC pass-throughs

10 ring rows

Thruster Prep

8 front squats (empty bar)

8 strict press

8 thrusters (empty bar)

5 thrusters (light load)

Pull-Up Prep

10 scalp pull-ups

5 kip swings

3–5 kipping pull-ups

Activation

8 wall balls

3 thrusters + 3 pull-ups at moderate pace

FRAN

21-15-9

Thrusters & Pull Up

rest 5 min

1000M Row for Time

Recent Posts

See All

Tuesday 03/17/26

W arm-Up (10 min)2 rounds: 200 m partner jog 10 air squats 10 alternating reverse lunges 10 push-ups 20 jumping jacks Then: 10 goblet squats 10 empty bar back squats Strength (15 min) Back Squat Build

Monday 03/16/26

Warm Up : 20 jumping jacks 10 air squats 8 inchworms + push-up 10 alternating reverse lunges With empty bar x 2 rounds: 5 hang cleans 5 front squats 5 push presses 5 thrusters For time/2 rounds of: 12

Friday 03/12/26

Warm UP 2 rounds: 200 m easy row or jog 20 jumping jacks 10 air squats 10 alternating lunges 5 inchworms Dumbbell Thruster Prep 8 goblet squats 6 single-arm DB push presses (each arm) 6 light dumbbell

everlong
fitness

Monday 10/24/25

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness