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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WOD 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs 35-lb dumbbell, 20-in box Power Cleans 5x5

Wednesday 03/04/26

FOR TIME: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumb

Tuesday 03/03/26

Warm Up 8 scap push-ups 10 glute bridges 8 per side world’s greatest stretch 10 PVC pass-throughs or banded shoulder openers 20-sec plank hold 25.1 As many rounds and reps as possible in 15 minutes of

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fitness

Monday 12/8/25

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everlong fitness

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everlong
fitness