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

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TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

Thursday 05/14/26

Warm-Up 2x 30 sec jumping jacks 10 air squats 10 step back lunges 6 inchworms to plank (no push-up) Tabata Plank Hollow Hold Curtsey Lunges Using dumbbells 2 Rounds: Warm up For WOD 5 deadlifts 5 hang

Wednesday 05/13/26

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB fr

everlong
fitness

Monday 10/24/25

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everlong fitness

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everlong
fitness