top of page
Search

Tuesday 01/06/2026

  • Jan 5
  • 1 min read

Warm-Up – 10 min

10 PVC Pass-Throughs

10 Scap Push-Ups

10 Dumbbell Strict Press (light)

20 sec Plank


Strict Press

7-EMOM - 4 Strict Press (Moderate Heavy)

Then: Take weight off

2 sets of max reps


Accessory – 3 rounds

12 Dumbbell Arnold Press

20 sec Handstand Hold (or wall walk hold)


EMOM 3 rounds

Min 1: 10 Push-Ups

Min 2: 12/10 Cal Bike or Row

Min 3: 8-10 C&D Movements or 5 strict pull up

 
 
 

Recent Posts

See All
Friday 05/15/26

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

 
 
 
Thursday 05/14/26

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

 
 
 
Wednesday 05/13/26

Warm-Up 3 rounds 30 sec bar hang 10 Air squats 8 Empty-bar front squats 6 Empty-bar presses Thruster (15 min) 6 × 3 (build each set) Moderate-heavy, clean reps Accessory – Superset (4 rounds) 10 DB fr

 
 
 

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