Wednesday 11/19/2

Nov 18, 2025
1 min read

Warm UP 2 rounds:

10 air squats

10 PVC OHS

10 band pull-aparts

Skill

4 x 5 empty bar or training bar Press Behind Neck

Accessory

4 x 12 overhead plate carry lunges

4 x 20-second bottom-of-squat hold

WOD-12 MIN WOD

200m row

10 KB deadlifts

8 goblet air squats

18 mountain climbers

8 DB Thrusters

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Monday 07/20/26

Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5

Friday 07/17/26

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Thursday 07/16/26

Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each ar

everlong
fitness

Wednesday 11/19/2

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everlong fitness

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everlong
fitness