Monday 4/20/26

Apr 19
1 min read

Warm-Up (10 min)

3 rounds

10 PVC pass-throughs
10 pike push-ups
10 lunges
20 jump rope

SKILL: OH DB Squat Snatch

4x8 ( 4 each side, reach full squat)

Accessory:

3 rounds:
- 10 DB shoulder press
- 10 hanging knee raises

Workout: 8 Rounds

8 push press (95/65)
10 hand-release push-ups
10 curtsey lunges
100m run

Rest 30 seconds after each round

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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 4/20/26

Workout: 8 Rounds

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everlong fitness

Workout: 8 Rounds

Comments

everlong
fitness