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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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

everlong
fitness

Monday01/12/26

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everlong fitness

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everlong
fitness