Thursday 12/11/25

Dec 10, 2025
1 min read

Warm-Up

10 Jumping jacks

10 Air squats

10 Ring rows

10 Slow push-ups

10 PVC pass-throughs

SKILL: PULL UP

4 sets of ( with a Band)

4x Chest to bar Strict pull

3x Strict Pull Up

2x kipping

WOD

14-min AMRAP:

8 Push Press (95/65)

8 Push Up off Barbell

12 Sit-ups with weight

100 m run

COOL DOWN & STRETCH

Recent Posts

See All

Wednesday 05/20/26

Warm-Up 2 rounds: 10 air squats 8 front squats (empty bar) 6 muscle cleans 6 hang power cleans 6 front rack lunges Mobility Front rack stretch Wrist mobility Ankle stretch Squat Clean Progression (15

Tuesday 05/19/26

Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 b

Monday 05/18/26

Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 s

everlong
fitness

Thursday 12/11/25

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness