Thursday 05/14/26

18 hours ago
1 min read

Warm-Up 2x

30 sec jumping jacks

10 air squats

10 step back lunges

6 inchworms to plank (no push-up)

Tabata

Plank

Hollow Hold

Curtsey Lunges

Using dumbbells

2 Rounds: Warm up For WOD

5 deadlifts

5 hang high pulls

5 hang power cleans

5 push presses

5 hang clean-to-overheads (smooth & controlled)

10 min AMRAP

3 lateral burpees

3 hang clean-to-overhead with db

20-ft lunges

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Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB fr

Tuesday 05/12/26

Warm-Up (10 min) 4 min row PVC x 2 rounds: 10 Pass-throughs 8 BTN presses 8 Overhead squats 20-sec overhead hold BTN Press (15 min) 5 × 5 Focus: vertical bar path, core tight Accessory – 3 rounds supe

Monday 05/11/26

Warm Up 2 rounds 10 Air squats (3-sec down) 10 Glute bridges 10 Reverse lunges 30 sec Hollow hold Empty Bar (2 rounds) 6 Back squats 6 Good mornings 6 Front squats Back Squat (15 min) 5 × 4 @ 3–1–X te

everlong
fitness

Thursday 05/14/26

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everlong fitness

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everlong
fitness