top of page
Search

Wednesday 11/26/25

Warm-Up

200m easy jog

10 hip openers/closers

10 air squats

10 kettlebell deadlifts


Specific Warm-Up

Kettlebell Prep

10 Russian swings

10 American swings


Pull-Up Prep

10 ring rows

5 scap pull-ups

3–5 kipping pull-ups


Run Prep

2 × 50m stride outs


Helen - For time:

3 rounds of a

400-meter run, 21 Kettlebell Swing and 12 Pull-ups.


80 Sit Ups For Time

 
 
 

Recent Posts

See All
Tuesday 11/25/25

Warm-Up 1 minute light single-unders 10 alternating toe touches 10 hollow rocks 10 butterfly sit-ups Core Prep 2x 20 sit-ups 20–15 V-ups Double-Under Progression 20 single-unders 1 double under 5 sing

 
 
 
Monday 10/24/25

Warm-Up 200m easy row/run 10 air squats 10 PVC pass-throughs 10 ring rows Thruster Prep 8 front squats (empty bar) 8 strict press 8 thrusters (empty bar) 5 thrusters (light load) Pull-Up Prep 10 scalp

 
 
 
Friday 11/21/25

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 5 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up

 
 
 

Comments

everlong
 fitness 

125 E Santa Clara Street
Arcadia, CA 91006 

  • Yelp
  • Instagram

©2018 by Everlong Fitness. Proudly created with Wix.com

bottom of page