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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Tuesday 03/10/26

Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-up

Monday 03/09/26

Warm Up: 2 rounds 200 m easy row or jog 10 air squats 10 alternating reverse lunges 10 PVC pass-throughs 10 jumping jacks For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snat

Friday03/06/26

Warm up: 2 Rounds: 30 sec jump rope or light jog 10 air squats 8 inchworms with push-up 10 glute bridges 20 sec plank hold Focus: warm the core and posterior chain. Mobility + Activation (3–4 min) 2 R

everlong
fitness

Wednesday 11/19/2

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everlong fitness

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everlong
fitness