Wednesday 01/07/2026

Jan 6

1 min read

Warm-Up – 10 min

10 Cat-Cow

10 Good Mornings with band

10 KB Deadlifts (light)

20 sec Side Plank/side

Deadlift – 15 min

5 x 5 - SLOW and CONTROLLED

Accessory Superset x 3

10 DB Romanian Deadlifts ( toes on plate)

10 DB Hip Thrusts

Rest 60 sec

AMRAP 17

10 Wall Balls

8 Jackknives

6 Snatches ( heavy)

4 inchworm Broad jump

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Thursday 10/22/26

Mobility Warm-Up —2 rounds: - 6 World's Greatest Stretch/side - 8 90/90 switches - 8 KB halos total - 8 adductor rock-backs - 6 thoracic rotations/side Strength — 3 quality rounds-16 min 1. DB Lateral

Wednesday 10/21/26

Warm-Up —2 rounds: - 100m easy jog - 8 clean-grip good mornings with PVC - 8 front-rack elbow rotations - 6 ankle rocks/side - 8 pogo jumps - 6 squat-to-stands Barbell review: - 3 Clean Deadlifts to K

Tuesday 10/20/26

Warm-Up —2 rounds: - 45 sec easy row - 10 ankle rocks - 8 squat-to-stands - 8 lateral squat shifts - 10 glute bridges - 8 PVC front-rack rotations Empty Bar: 2x3 Front squats Lift — Front Squat — 17 m

everlong
fitness

Wednesday 01/07/2026

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everlong fitness

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everlong
fitness