Thursday 10/01/26

2 days ago

1 min read

Warm-Up — 2 rounds:

6 World's Greatest Stretch/side

8 90/90 switches

8 KB halos total

8 adductor rock-backs

Strength — 3 Quality Rounds

1. Kneeling DB Woodchop

8 each side

2. Weighted Plank 0:45 seconds

3. KB Gorilla Row

10 total

Mobility Reset — 4 min

90/90 fold — :4/side

Deep squat hold — :30

8 thoracic rotations

6 Lunge Twist

WOD — 15-Minute AMRAP

8 DB Devil Press

8 KB Goblet Squats

10 AbMat Sit-Ups

100m Run

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Friday 10/02/26

Warm-Up — 2 rounds: 100m easy run 10 alternating med-ball chest passes 8 synchronized squat-to-stands 8 inchworms 10 band pull-aparts TEAM WOD - 22-Minute AMRAP Partner A works & Partner B holds. Stat

Wednesday 09/30/26

Warm-Up — 2 rounds: 200m easy jog 8 PVC good mornings 8 front-rack rotations 8 jump shrugs 6 muscle cleans Empty-Bar Prep — 2 rounds: 2 X Complete 3 Pulls( Monday's Teachings) and pause at each pull f

Tuesday 09/29/26

Focus: Find the Power in Your Drive! Warm-Up — 2 rounds :30 jump rope 10 banded external rotations 8 scapular wall slides 10 PVC pass-throughs 8 light DB lateral raises Empty bar: 5 strict press 5 dip

everlong
fitness

Thursday 10/01/26

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everlong fitness

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everlong
fitness