Monday 4/20/26

2 days ago
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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Tuesday 4/21/26

Warm-Up (10 min) 2 rounds: 200m jog 10 good mornings 10 glute bridges 10 lunges SKILL: Deadlift empty barbell 3x4 5-5-3-3 Accessory: 3 rounds: 12 KB RDLs 15 weighted sit-ups Workout: 18 min 6 Rounds

Friday 04.17.26

Warm-Up 2 Rounds: 10 Jumping Jacks 10 Light Deadlifts 10 Air Squats 8 Push Press (light) 5 Burpees Complex: Strength Combo (12–15 min) Build to a moderate complex: (DB or BB) 1 Deadlift 1 Hang Power

Thursday 04.16.26

Warm-Up 2 Rounds: 10 Air Squats 10 Arm Circles 5 Inchworm Push-ups 10 Glute Bridges 10 Jumping Jacks Strength : Tabata's Air Squats Push Up Plank Workout – 20-Min AMRAP (Ladder Format) Add 2 reps ea

everlong
fitness

Monday 4/20/26

Workout: 8 Rounds

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everlong fitness

Workout: 8 Rounds

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everlong
fitness