Tuesday 01/20/26

Jan 20
1 min read

Warm-Up 2 rounds

30 sec Row / Bike / Jump Rope

10 PVC pass-throughs

10 Scap push-ups

10 Air squats

20-sec plank

Specific Warm

8 Push-ups

10 Banded pull-aparts

Tempo Bench Press- Light load

3 sets x 5 reps

Tempo: 3 sec down, 1 sec pause, press

Super Set into

7 Single arm bent over row/ each arm

METCON - 4 min work- 1 min rest (x 3)

6 wall ball Shots

8 alt snatches

4 Burpee Broad Jumps

30 mountain climbers

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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

Tuesday 01/20/26

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everlong fitness

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everlong
fitness