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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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 05/06/26

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everlong fitness

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everlong
fitness