Wednesday 11/5/25

Nov 4, 2025
1 min read

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️

Warm-Up (10 min)

10 Banded Pass-Throughs

10 banded face pulls

10 jumping jacks

10 arm circles

10 push-ups

Then:

2x5 Push Press Barbell Only -focus on bar speed and crisp lockout

25 min to Work to Heavy 3

2 min rest between each set

3 Tabata's

Row

Wall Balls

Gorilla Rows

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Friday 2/13/26

Warm-Up – 8–10 min 200m jog 12 med-ball cleans 10 push-ups 10 walking lunges Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit 30-sec calf stretch WOD – Teams of 2 have 24-min Cap to complete Bu

Thursday 2/12/36

Warm-Up – 10 min 2 rounds: 10 Jumping jacks 12 Band pull-aparts 8 Empty-bar bench press 10 Ring rows Bench Press – 15 min 5 × 3 @ heavier than last week Controlled lower Explosive press Accessory – 3

Wednesday 2/11/26

Warm-Up – 3 rounds 30 sec passive bar hang 12 band pull-aparts 10 scap push-ups 8 empty-bar strict presses Strict Press – 15 min 6 × 4 Build each set Rest 75–90 sec Accessory – Superset (4 rounds) 10

everlong
fitness

Wednesday 11/5/25

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everlong fitness

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everlong
fitness