Monday01/12/26

Jan 11
1 min read

Warm-Up-12 min

10 Air Squats (3-sec tempo down)

10 Glute Bridges

10 Walking Lunges Twist

30 sec Hollow Hold

EMPTY BARBELL

2 x 10 Empty-bar Back Squats

2 x 5 Pause Squats (2-sec pause

Back Squat – 15 min

Build to 5 x 3 @ heavy load

Rest 90 sec

AMRAP 12 Min

6 DB Power Cleans moderate

8 Toes-to-Bar (scale knees)

200 m Run or 250 m Row

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Thursday 06/25/26

Warm-Up 2 Rounds 500m Easy Row 20 High Knees 10 Air Squats 10 Reverse Lunges Strength Rowing Power Intervals 5 Rounds: 250m Row Hard Rest 90 Seconds Record each split. Goal: Stay within 3 seconds of f

Wednesday 06/24/26

Warm-Up 3 Rounds: 10 PVC Pass Throughs 10 Empty Bar RDLs 10 Jumping Jacks 10 Banded Good Mornings Strength Every 2:30 x 6 Sets 3 Deadlifts 3 Power Cleans (From the ground) 3 Push Presses Build through

Tuesday 06/23/26

Warm-Up 3 Rounds: 250m Row 10 Ring Rows 10 Band Pull-Aparts 20-sec Hollow Hold Strength Weighted Pull-Ups OR Strict Pull-Ups 5 x 5 Scale: Banded Pull-Ups Ring Rows Accessory 3 Sets A1. Single Arm DB R

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fitness

Monday01/12/26

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everlong fitness

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everlong
fitness