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

Recent Posts

See All

Friday 05/15/26

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 12/8/25

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness