Wednesday 05/06/26

May 5
1 min read

Warm Up 2 rounds

10 push-ups

10 ring rows

15 band pull-apart

10 arm circles each direction

Bench Press

5 x 5

Accessory:

12 band pull-apart

8 underhand db fly's

WOD

Ascending Ladder 16 min

2-4-6-8…

Push-ups

Box jumps

sit ups

100m run after each rounds

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Friday 05/29/26

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 05/06/26

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everlong fitness

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everlong
fitness