Tuesday 03/24/26

Mar 23
1 min read

Warm-Up 3 rounds

200m jog

10 band pull-a parts

10 pike push-ups

10 ring rows

20 jumping jacks

Strength (15 min)

Strict Press

5 x 5

Accessory:

3 rounds:

10 DB Arnold press

6 chin-ups with a 1 sec hold on top

WOD

Descending Ladder (From 21)

21-18-15-12-9-6-3

Wall Ball Shots

KB Swings

Jackknives

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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

everlong
fitness

Tuesday 03/24/26

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everlong fitness

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everlong
fitness