Wednesday 01/21/26

Jan 20
1 min read

Warm-Up – 10 min

400m jog together (slow jog)
2 rounds
10 Good mornings (PVC)
10 Glute bridges
20-sec hollow hold
10 glute bridges

Deadlift- Lift Heavy

5-5-3-3-3

WOD 4 Tabatas 1 min R&R

Row

KB Swing

Plank

Jump Lunges

Recent Posts

See All

Tuesday 03/10/26

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

Monday 03/09/26

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

Wednesday 01/21/26

Warm-Up – 10 min

Recent Posts

Comments

everlong fitness

Warm-Up – 10 min

Comments

everlong
fitness