Wednesday 09/16/26

13 minutes ago

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

Recent Posts

See All

Tuesday 09/15/26

Warm-Up — 2 rounds: 10 band pull-aparts 8 scapular push-ups 10 PVC pass-throughs 8 wall slides 10 light banded triceps extensions Then empty bar: 5 strict press 5 dip + drive 5 push press Lift — Barbe

Monday 09/14/26

Warm-Up — 2 rounds: 60 sec easy bike 8 alternating world's greatest stretch 10 squat-to-stands 8 lateral lunges total 10 glute bridge 10 ankle rock circles Barbell prep — 2 rounds 6 empty-bar front sq

Friday 09/11/26

Warm-Up —2 rounds: 200m run 10 alternating med-ball chest passes each 8 air squats 10 PVC pass-throughs & ATW 6 inchworms Strength — 5 rounds 40-ft Heavy Farmer Carry :30 Wall Sit TEAM WOD — 20 Minut

everlong
fitness

Wednesday 09/16/26

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness