Wednesday 10/14/26

11 minutes ago

1 min read

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-Hang Power Cleans

Lift — Clean COMPLEX — 17 min

6 X 2:30 (Stick to one weight)

1-Clean Pull from Floor

2-High-Hang Power Clean ( HIP Height)

3-Hang Power Clean from Above Knee

2 -Power cleans from the ground - One fluid movement

Hold the catch for 2 seconds, then stand tall

WOD — 12-Minute AMRAP

- 10/8 Cal Row

- 12 Russian KB Swings

- 10 Hand-Release Push-Ups

- 14 Jacknives

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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

Friday 10/09/26

Warm-Up — 2 rounds: 200m easy run together - 12 med-ball chest passes - 10 air squats - 6 inchworms - 10 band side steps TABATA- Squats! TEAM WOD —24-Minute AMRAP Teams of 2 Partner A completes: - 10

everlong
fitness

Wednesday 10/14/26

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everlong fitness

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everlong
fitness