top of page
Search

Monday 2/23/26

Feb 22
1 min read

Warm-Up - 2 Rounds

Row 300m

10 Air Squats

10 Arm Circles (F/B)

5 Inchworms to Cobra

10 Jumping Jacks

10 Lunges twist


Super Set

Pause Back Squat 5 × 3 (2-sec pause)

24 - Pulse Goblet Squats

90 sec rest


WOD - 18min AMRAP

12 - Barbell Deadlift 95/65

100m Run

10 - Barbell Hang cleans 95/65

100m Run

8 - Barbell Push Press 95/65

100m Run

6 - Barbell Thrusters 95/65

10 Burpees







 
 
 

Recent Posts

See All
Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

 
 
 
Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

 
 
 
Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page