Wednesday 01/28/26

Jan 27
1 min read

Warm-Up x 2

10 PVC pass-throughs

10 Scap push-ups

10 shrugs pull PVC

8 jump squats

Kip & Pull

3×4 kip → small pull (try no band)

3 Rounds ( super set)

12 DB Bent-Over Rows

10 Close-Grip Push-Ups

ONE SET

1x5 kip → bigger pull (eyes at bar height)

5 MIN AMRAP x3 with a 90 sec rest in between

6 goblet squats

6 kb swings

6 v-ups

6 plank ups

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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

everlong
fitness

Wednesday 01/28/26

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everlong fitness

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everlong
fitness