Monday 12/8/25

Dec 7, 2025
1 min read

Warm-Up - 2 rounds

8 Hang Power Cleans (PVC)

8 Clean Pulls

8 Front Squats

8 Shrug Jumps

Drill Work

Hang Clean Complex - 5X

1 Deadlift + 1 Hang Pull + 1 Hang Power Clean

Power Clean from the ground: 5×2 @ moderate weight

Accessory Work

3×12 Banded Good Mornings

12-EMOM

Min 1- 10 wall balls

Min 2- 8 burpee over DB

Min 3-12 alternating DB snatches

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Warm-Up:2 rounds 150m run 10 squat-to-stands 8 lateral lunges/side 12 glute bridge marches 10 banded good mornings Then with an empty bar: 8 back squats 5 tempo back squats — 3 sec down 5 paused back

Friday 08/14/26

Warm-Up — 10 Minutes 2 rounds: 200m run 10 synchronized air squats 8 alternating med-ball chest pass to partner 10 PVC good mornings 8 alternating step-ups 6 synchronized burpees Strength / Skill — Pa

Thursday 08/13/26

Warm-Up — 10 Minutes 3 rounds: 30 sec jump rope 10 alternating toe touches 8 alternating lateral lunges 10 light KB deadlifts 8 DB strict presses 10 plank shoulder taps Movement Prep — 2 Rounds 6 KB h

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Monday 12/8/25

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everlong fitness

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everlong
fitness