Tuesday 12/16/25

Dec 15, 2025
1 min read

Warm Up

10- PVC Pipe passthrough

5 small swings or 5 hallow rocks small

5 medium swings or 5 hallow rocks med

•5 large swings or 5 hallow rocks large

Skill Set: Building Toward Full Reps

3 × 4- Kip Swing → Hip Pop → Chin Over Bar (band)

30 sec plank after each set

WOD: 4 Rounds

10 DB power cleans ( from the ground)

8 Hand stand push up

6 Burpees

4 weighted sit up

COOL DOWN

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Friday 05/29/26

Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build

Thursday 05/28/26

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds

Wednesday 05/27/26

Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro

everlong
fitness

Tuesday 12/16/25

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everlong fitness

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everlong
fitness