top of page
Search

Thursday 11/6/25

Nov 5, 2025
1 min read

— Foundation: Mobility + PVC OH Squats


Warm-Up

200m easy run or 2 minutes bike

2 rounds:

10 air squats

10 PVC pass-throughs

10 scapular shrugs (standing, arms overhead)

10 ankle rocks

Skill / Prep

10 wall facing squats (slow + controlled)

3 x 10 PVC overhead shoulder openers (behind neck & around)


Overhead Squat Work

3 x 10 PVC or Barbell overhead squat (tempo 3-1-3)

3 x 8 goblet squat (light KB/DB) — chest up, elbows high



**WOD — 10-min AMRAP

8 Sumo Deadlift High Pull KB

10 jump Lunges

6 Burpees

100 m Run

 
 
 

Recent Posts

See All
Thursday 9/17/26

Warm-Up — 2 rounds: 8 90/90 switches 6 thoracic rotations/side 8 KB halos/ each direction 8 Cossack shifts( use rig ) 6 shin-box get-ups total Strength — 16 min 4 Quality Rounds A. KB Goblet Cyclist S

 
 
 
Wednesday 09/16/26

Warm-Up —2 rounds: 200m easy jog 10 PVC good mornings 8 muscle cleans 8 front-rack elbow rotations 6 empty-bar RDLs Barbell Prep - 2 rounds: 3 Deadlifts 3 Hang Clean Pulls 3 Hang Power Cleans 3 Front

 
 
 
Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page