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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Warm-Up (10 min) 200m run 10 med-ball cleans 10 air squats 8 push-ups 6 empty-bar cleans Strength — Power Clean Complex (12 min) Every 90 sec × 6 rounds: 1 power clean 1 front squat 1 push press Build

Thursday 05/28/26

Warm-Up (10 min)2 rounds: 10 push-ups 12 band pull-aparts 10 ring rows 8 empty-bar bench press Strength — Bench Press (15 min) 5 × 5 Moderate-heavy Pause at chest Explosive press Accessory — 3 Rounds

Wednesday 05/27/26

Warm-Up (10 min)2 rounds: 200m jog 10 KB deadlifts 10 glute bridges 8 inchworms 6 empty-bar deadlifts Strength — Deadlift (15 min) 5 × 5 Moderate-heavy Smooth reps Controlled lowering Accessory — 3 Ro

everlong
fitness

Wednesday 03/25/26

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everlong fitness

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everlong
fitness