Thursday 01/22/26

Jan 21
1 min read

General (3 min) x 2

:30 Jumping jacks

:30 Air squats

:30 Ring rows

:30 Slow push-ups

:30 High knees

:30 PVC pass-throughs

3 Rounds

5 Strict Pull-Ups

7 Chest-to-bar ring rows

10 weighted step ups

18-min AMRAP

8 Strict Press

8 Deadlift

12 Sit-ups

100m Run

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Wednesday 05/20/26

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15

Tuesday 05/19/26

Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 b

Monday 05/18/26

Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 s

everlong
fitness

Thursday 01/22/26

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everlong fitness

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everlong
fitness