Wednesday 11/11/27

3 hours ago

1 min read

Warm-Up — 2 rounds:

- 100m easy jog

- 8 clean-grip PVC good mornings

- 8 front-rack elbow rotations

- 8 ankle rocks

- 6 jump shrugs

- 6 squat-to-stands

Empty-bar review:

- 3 Clean Deadlifts to Knee

- 3 Clean Pulls

- 3 Hang Power Cleans

- 3 Power Cleans from Floor

Lift — Every 3:00 × 6 sets

1 Deadlift

1 Clean Pull from Floor

1 Hang Power Clean

2 Power Cleans from Floor

WOD — 12-Minute AMRAP

- 10 KB Russian Swings

- 12 Hand-Release Push-Ups

- 14 Jacknives

- 100m Run

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Tuesday 11/10/27

Warm-Up — 2 rounds: - 25 Cal Row - 10 ankle rocks - 8 squat-to-stands - 10 glute bridges - 8 lateral squat shifts - 8 PVC good mornings 05:05 Barbell Prep: 2 progressive back squat warm-up sets. Lift

Monday 11/09/27

Warm-Up — 2 rounds: - 200m Run - 10 band pull-aparts - 8 PVC pass-throughs - 8 scapular wall slides - 10 alternating shoulder taps - 8 dip-and-drive drills Empty bar:05:05 - 5 strict presses - 5 dip-a

Friday 11/06/26

Warm-Up —2 rounds - 400m easy jog - 10 Roll N' Reach - 6 inchworms - 10 air squats - 10 band pull-aparts - 80-ft farmer carry WOD — 26-Minute AMRAP-Teams of 2 All reps are split evenly 20 Calorie Row

everlong
fitness

Wednesday 11/11/27

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everlong fitness

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everlong
fitness