top of page
Search

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




 
 
 

Recent Posts

See All
Tuesday 05/26/26

Warm-Up (10 min)2 rounds: 10 band pull-aparts 10 jumping jacks 8 DB strict press 8 empty-bar push press Strength — Push Press (15 min) 6 × 3 Build across Strong leg drive Fast lockout Accessory — 3 Ro

 
 
 
Friday 05/22/26

FRIDAY — TEAM WOD + BARBELL COMPLEX Warm-Up (10 min) 200m jog 10 med-ball cleans 10 air squats 6 empty-bar complexes Accessory — 3 Rounds 12 DB glute bridges 10 plank shoulder taps 20-sec wall sit TEA

 
 
 
Thursday 05/21/26

Warm-Up 2 rounds 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Deadlift (15 min) 5 × 4 Moderate-heavy Controlled down Explosive up Accessory — 3 Rounds 12 side Lunges 10

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page