Tuesday 4/21/26

Apr 20
1 min read

Warm-Up (10 min)

2 rounds:

200m jog
10 good mornings
10 glute bridges
10 lunges

SKILL: Deadlift

empty barbell 3x4

5-5-3-3

Accessory:

3 rounds:
- 12 KB RDLs
- 15 weighted sit-ups

Workout: 18 min

6 Rounds

10 power cleans (95/65)
8 burpee box jumps

Rest 0:30 min between rounds

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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 4/21/26

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everlong fitness

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everlong
fitness