Thursday 05/14/26

May 13

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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Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Thursday 05/14/26

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everlong fitness

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everlong
fitness