Tuesday 11/18/25

Nov 17, 2025
1 min read

Warm-Up- 2 rounds:

10 ring rows

10 scap push-ups

10 banded lat pull-downs

20 sec hollow hold

Skill / Strength (15 min) – Strict Pull-Up Foundations

4×5 Scap Pull-Ups

4×6 Banded Pull-Ups (controlled, chin over bar)

Accessory - Kip Prep

3×10 Beat Swings (tight legs with dodge ball)

WOD-12

150 m row

6 DB flys

6 barbell curls

6 Floor Press

6 burpees

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Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-up

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Warm Up: 2 rounds 200 m easy row or jog 10 air squats 10 alternating reverse lunges 10 PVC pass-throughs 10 jumping jacks For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snat

Friday03/06/26

Warm up: 2 Rounds: 30 sec jump rope or light jog 10 air squats 8 inchworms with push-up 10 glute bridges 20 sec plank hold Focus: warm the core and posterior chain. Mobility + Activation (3–4 min) 2 R

everlong
fitness

Tuesday 11/18/25

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everlong fitness

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everlong
fitness