Tuesday 07/14/26

14 hours ago
1 min read

Warm-Up 3 Rounds

200m Jog

10 Reverse Lunges

10 Glute Bridges

10 Bird Dogs

10 Air Squats

Skill

Front Rack Step-Up

5 x 8/leg

Accessory 3 Sets

Single Leg RDL x 10

Side Plank x :20/side

Banded Monster Walk x 20

Workout

"Ladder of Pain"

2-4-6-8-10...

Devil Press

Pull-Ups (or Ring Rows)

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Monday 07/13/26

Warm-Up 3 Rounds 250m Row 10 PVC Pass-Throughs 10 Overhead Squats (PVC) 10 Jumping Lunges 5 Inchworms Skill (10 min) Snatch Progression Every 90 seconds x 6 2 Snatch High Pulls 2 Muscle Snatches 2 Pow

Friday 07/10/26

Warm-Up X 2 Rounds 200m jog 10 Air Squats 10 Burpees 8 Med Ball sit ups Strength x 4 Rounds 100-ft Farmers Carry 1 Min Plank Hold Team Workout 30-Minute AMRAP Teams of 2 500m Row 30 Wall Balls 40 Box

Thursday 07/09/26

Warm-Up 3 Rounds 250m Row 10 Ring Rows 10 Hollow Rocks 10 Arch Rocks Skill 5 x 3 Chin Up's 5 x 2 Strict Pull-Ups Accessory 3 Rounds Hanging Knee Raises x 12 Tempo Ring Rows x 10 Banded Straight Arm Pu

everlong
fitness

Tuesday 07/14/26

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everlong fitness

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everlong
fitness