Tuesday 01/27/26

Jan 27
1 min read

Warm Up- 2 Rounds

10 - legs swings

10 - torso twist w/pvc pipe

10 - wall squats

Row - 2 Rounds

Row- 0:50 sec arms only

rest 20 sec

Row- 0:50 sec arms & body

rest 10 sec

Row - 2:00 min full stroke

WOD

Row 2,000 meters for Time (damper 6/7)

*every 200 meters complete

10 db push press
10 db snatches

Cool Down

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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 01/27/26

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everlong fitness

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everlong
fitness