🔥 New 5-Week Block Starts Monday !🔥

Sonia Romero
Sep 21, 2025
1 min read

We’re kicking it off with Max Out Week 💪 — time to test your Back Squat, Sumo Deadlift & Push Press!

Over the next 5 weeks, you’ll see:

🏋️ Strength progressions on our main lifts

🔧 Accessory work to build balance & prevent injury, protect joints

🔥 Varied conditioning (sprints, endurance, & team WODs)

🤝 Partner workouts to keep the energy high & good vibes

By the end of this block, you’ll be stronger, fitter, and moving with more confidence under the bar!

Let’s crush this together!

See you all in class -The Everlong Team

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Wednesday 01/21/26

Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing

Tuesday 01/20/26

Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5

Monday 01/19/26

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side EMPTY BARBELL 1 x 5 Back Squats 1 x 6 Back Step Lunges 1 x 6 Forward Step Lunges Back Squat, Loaded forward

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fitness

🔥 New 5-Week Block Starts Monday !🔥

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everlong fitness

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everlong
fitness