Wednesday 03/25/26

Mar 24

1 min read

Warm-Up 3 rounds:

200m run or 1 min bike

10 scap pull-ups

10 ring rows

10 hollow rocks

10 PVC pass-throughs

Skill (10–12 min)

Pull-Up Progression

3 rounds:

5 scap pull-ups (strict control)

5 banded

10-sec hollow hold

Then:

Kip swing practice:

3 x 5 beat swings

3 x 3 kip + small pull

Focus: rhythm over height

WOD 12 min AMRAP

6 DL (light)

6 hanging knee raises

6 jumping Lunges

6 Pike Push Up

100m Burden Run

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Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Wednesday 03/25/26

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everlong fitness

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everlong
fitness