Wednesday 09/16/26

Sep 15

1 min read

Warm-Up —2 rounds:

200m easy jog

10 PVC good mornings

8 muscle cleans

8 front-rack elbow rotations

6 empty-bar RDLs

Barbell Prep - 2 rounds:

3 Deadlifts

3 Hang Clean Pulls

3 Hang Power Cleans

3 Front Squats

Lift — “3-2-1” Complex — 16 min

Every 2:30 × 6

3 Deadlifts

2 Hang Power Cleans

1 Front Squat

Athletes can build gradually.

WOD — 12-minute ascending ladder

2-4-6-8-10...

KB Russian Swings

Burpees

After each completed round:

100m 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 09/16/26

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everlong fitness

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everlong
fitness