Thursday 01/15/26

Jan 14
1 min read

Warm Up 2 rounds

200 m row or Run

8 Single-Leg Squats to Box/Bench per leg

10 Superman

Barbell Thruster

5x5

40 sec wall sit

Rest 90 sec

4 Rounds for Time

6 Power Cleans 135/110

20 Mountain Climbers

8 Pull up or 10 KTC

16 KB Reverse Lunges

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Friday 06/26/26

Warm-Up 3 Rounds 250m Row 10 Glute Bridges 10 Good Mornings 10 Bird Dogs 5 Inchworms Strength Deadlift 5 x 5 75-80% effort Focus: Bar path Bracing Consistent setup Accessory 3 Sets A1. Romanian Deadli

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

everlong
fitness

Thursday 01/15/26

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everlong fitness

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everlong
fitness