Thursday 10/23/2025

Oct 22, 2025
1 min read

Warm-Up:

3 rounds: 10 air squats, 10 mountain climbers, 5 burpees

200m easy run

Accessory:

Toes To Bar - Review

After each attempt, 25 Russian Twists

5 Rounds: For Time

12 DB Snatches (6 each arm)

10 DB Step-Ups

6 Burpees

200m Run with med ball

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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

everlong
fitness

Thursday 10/23/2025

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everlong fitness

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everlong
fitness