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EVEREST FITNESS
Let the Suffering Begin
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WOD 5/23/2024
MOW Day #2
WO I/GYM
BB Flat Bench Press/Crunches/Lower Body Flexibility Exercises (6 Sets)
BB Incline Bench Press (5 Sets)
DB Flat Bench Flies (4 Sets)
DB Incline/30 Degree Press (4 Sets)
DB Front Lateral Raises (3 Sets)
DB Side Lateral Raises (3 Sets)
DB Bentover Lateral Raises (3 Sets)
DB Overhead Press (5 Sets)
DB One Arm Tricep Kickback (3 Sets)
EZ Curl Bar Lying Triceps Extensions (3 Sets)
EZ Curl Bar Overhead Triceps Extensions (3 Sets)
WOD 5/22/2024
MOW Day #1
WO I/MOUNTAIN:
Bailey Canyon Trail up to The Foundation/4.4 Miles RT/1200+ Feet Climbed/Pack
WO II/GYM
Front Lat Pulldowns/Crunches/Lower Body Flexibility Exercises (6 Sets)
Rear Deltoid Cable Pulls (5 Sets)
Seated Lat Cable Rows (5 Sets)
DB One Arm Lat Row (5 Sets)
Bicep Preacher Curl Machine (3 Sets)
DB Bicep Concentration Curls (3 Sets)
DB Bicep Curls (3 Sets)
EZ Curl Bar Reverse Curls (3 Sets)
WOD 2/21/2024
Day Off/BD Party Time
WOD 5/20/2024
MOW Day #8
WO I/MOUNTAIN
Bailey Canyon Trail up to The Foundation/4.4 Miles RT/1200+ Feet Climbed/Pack
WOD 5/19/202
MOW Day #7
WO I/GYM
Treadmill/5 Degrees/15 Minutes
BB Flat Bench Press (5X10)/Crunches/Lower Body Flexibility Exercises
Incline Chest Machine (5 Sets)
Shoulder Press Machine (5 Sets)
Leg Press/DB Side Lateral Raises (6 Sets)
Leg Extensions (5 Sets)
Leg Curls (5 Sets)
Seated Calf Raises (5 Sets)
Treadmill/15 Degrees/20 Minutes
WOD 5/18/2024
Last Day at the Intercontinental Hotel
MOW Day #6
WO I/GYM:
Treadmill/5 Degrees/15 Minute
Front Lat Pulldowns/Crunches/Lower Body Flexibility Exercises (6 Sets)
Triceps Cable Pressdowns (5 Sets)
Reverse Grip Triceps Pressdowns (5 Sets)
Seated Lat Cable Rows (5 Sets)
Seated One Arm Lat Pulls (5 Sets)
DB Bicep Concentration Curls (4 Sets)
DB Bicep Hammer Curls (3 Sets)
Reverse Cable Curls (3 Sets)
Bicep Cable Curls (3 Sets)
Treadmill/15 Degrees/20 Minutes
WORK: Walk 6.1 Miles
WOD 5/17/2024
MOW Day #5
WO I/MOUNTAIN:
Mt. Wilson Trail up to First Water/3.5 Miles RT/970 Feet Climbed/Pack
WORK: Walk 9.5 Miles
0 notes
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WOD 5/16//2024
MOW Day #4
WO I/GYM
Treadmill/5 Degree/15 Minutes
Crunches/Lower Body Flexibility Exercises (5 Sets)
BB Overhead Press (8 Sets)
DB Front Lateral Raises (3 Sets)
DB Side Lateral Raises (3 Sets)
DB Bentover Lateral Raises (3 Sets)
Treadmill/15 Degree/20 Minutes
WOD 5/15/2024
MOW Day #3
WO I/Mountain
Mt Wilson Trail up to First Water/3.5 Miles RT/970 Feet Climbed
WO II/Gym
Front Lat Pulldown/Crunches/Lower Body Flexibility Exercises (6 Sets)
Cable Rear Delt Pulls (5 Sets)
Triceps Cable Pressdowns (5 Sets)
Seated Cable Lat Rows (5 Sets)
One Arm Seated Cable Rows (5 Sets)
Biceps Preacher Curls (4 Sets)
DB Biceps Concentration Curls (4 Sets)
EZ Curl Bar Reverse Curls (3 Sets)
DB Bicep Curls (3 Sets)
WOD 5/14/2024
MOW Day #2
WO I Gym
BB Flat Bench Press 12,10,8,6,4,2,10)/Crunches/Lower Body Flexibility Exercises
BB Incline Bench (5 Sets)
DB Flat Bench Flies (3 Sets)
DB Incline Press (3 Sets)
Leg Pres (6 Sets)
Leg Extensions (4 Sets)
Leg Curls (4 Sets)
Seated Calf Raises (5 Sets)
WORK: Walk 8.7 Miles
0 notes
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WOD 5/13/2024
MOW Day #1
WO I/GYM
Front Lat Pulldowns/Crunches/Lower Body Flexibility Exercises (5 Sets)
Triceps Cable Pressdowns (6 Sets)
Reverse Grip Triceps Pressdowns (4 Sets)
Seated Lat Cable Rows (5 Sets)
DB Bentover Lateral Raises (4 Sets)
Seated One Arm Cable Row (4 Sets)
DB Flat Bench Triceps Extensions (3 Sets)
Seated Triceps Dip Machine (3 Sets)
Treadmill/Incline Work: 25 Minutes
WORK: Walk (?) Miles
WOD 5/12/2024
WORK: Walk 8.6 Miles
0 notes
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WOD 9/11/2024
MOW Day #7
WO I/GYM
BB Flat Bench Press (5 Sets)
BB Overhead Military Press (6 Sets)
DB Front Lateral Raises (3 Sets)
DB Side Lateral Raises (3 Sets)
BB Incline Press (3 Sets)
Seated Calf Raises (5 Sets)
Treadmill/Top Incline /15 Degrees - 25 Minutes
WORK: Walk (6.8) Miles
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WOD 5/10/2024
MOW Day #7
WO I/GYM
Leg Press (6 Sets)
Leg Extensions (4 Sets)
Leg Curl (4 Sets)
Seated Calf Raises (5 Seta)
BB Squats (5X5)/DB Carries
Treadmill/15 Degrees-25 Minutes
WORK: Walk (8.6) Miles
0 notes
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WOD 5/9/2024
MOW Day #6
WO I/GYM
BB Flat Bench Press (6 Sets)/Crunches/Lower Body Flexibility Exercises/DB Bicep Curls
Triceps Cable Pressdowns (6 Sets)
Reverse Grip Triceps Cable Pressdowns (4 Sets)
EZ Curl Bar Overhead Extension (3 Sets)
DB Flat Bench Flies (3 Sets)
DB Incline/30 Degree Press (3 Sets)
DB Incline/45 Degree Press (3 Sets)
Triceps Dip Machine (3 Sets)
DB Front Lateral Raises (4 Sets)
DB Side Lateral Raises (4 Sets)
Seated Calf Raises (5 Sets)
WOD 5/8/2024
MOW Day #5
WO I/MOUNTAIN:
Mt. Wilson Trail up to First Water/3.5 Miles RT/970 Feet Climbed/Pack
WO II/HOME:
Crunches/Lower Body Flexibility Exercises (5 Sets)
DB Bicep Hammer Curls (5 Sets)
DB Bicep Concentration Curls (4 Sets)
DB Bicep Curls (3 Sets)
EZ. Curl Bar Reverse Curls (2 Sets)
EZ. Curl Bar Bicep Curls (2 Sets)
EX. Tubing One Arm Lat Pulls (4 Sets)
DB Bentover lateral Raises (4 Sets)
DB One Arm Lat Rows (4 Sets)
DB Straight Leg Deadlift (4 Sets)
0 notes
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WOD 5/7/2024
MOW Day #4
WO I/GYM
Leg Extensions (4 Sets)
Leg Curls (4 Sets)
Seated Calf Raises (5 Sets)
Leg Press (6 Sets)
Crunches/Lower Body Flexibility Exercises (6 Sets)
Pull Ups/Push Ups/B.W. Squats (5 Rounds)
WORK: Walk 8.3 Miles
WOD 5/6/2024
MOW Day #3
WO I/Mountain
Mt. Wilson Trail up to First Water/3.5 Miles RT/970 Feet Climbed.
WORK: Walk 7.8 miles
0 notes
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WOD 5/5/2024
MOW Day #2
WO I/GYM
BB Flat Bench Press (6 Sets)
BB Standing Military Press (6 Sets)
BB Incline Press (6 Sets)
DB Side Lateral Raises (5 Sets)
DB Flat Bench Flies
DB Front Lateral Raises (3 Sets)
DB One Arm Overhead Press (3 Sets)
Seated Calf Raises (5 Sets)
WORK: Walk (?) Miles
0 notes
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WOD 5/4/2024
MOW Day #1
WO I/GYM
Front Lat Pulldowns/Crunches/Lower Body Flexibility Exercises (6 Sets)
Triceps Cable Pressdowns (6 Sets)
Reverse Grip Triceps Pressdowns (4 Sets)
Rear Deltoid Cable Pulls (5 Sets)
Seated Lat Cable Rows (5 Sets)
Seated One Arm Cable Pulls (5 Sets)
DB One Arm Triceps Kickbacks (3 Sets)
EZ Curl Bar Overhead Extensions (3 Sets)
DB Bicep Concentration Curls (4 Sets)
EZ Curl Bar Reverse Curls (3 Sets)
DB Bicep Hammer Curls (3 Sets)
DB Bicep Curls (3 Sets)
WORK: Walk 10.3 Miles
WOD 5/3/2024
WORK: Walk 9.3 Miles
0 notes
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WOD 5/1/2024
MOW Day #2
WO I/GYM
Triceps Cable Pressdowns (6 Sets)
Reverse Grip Triceps Cable Pressdowns (4 Sets)
Front Lat Pulldown/Crunches/Lower Body Flexibility Exercises (5 Sets)
Seated Cable Lat Rows (5 Sets)
DB Bentover Lateral Raises (4 Sets)
Seated One Arm Cable Pulls (4 Sets)
DB One Arm Tricep Kickbacks (3 Sets)
EZ Curl Bar Overhead Triceps Extensions (3 Sets)
Dip Machine (3 Sets)
WOD 4/30/2024
MOW Day #1
WO I/GYM
BB Flat Bench Press/Crunches/Lower Body Flexibility Exercises (5 Sets)
BB Incline Bench Press (5 Sets)
DB Incline Press (3 Sets)
DB Flat Bench Flies (3 Sets)
DB Bicep Hammer Curls (4 Sets)
DB Bicep Concentration Curls (4 Sets)
DB Bicep Curls (3 Sets)
EZ Curl Bar Reverse Curls (3 Sets)
WORK: Walk 10.6 Miles
WOD 4/28/2024
WORK: Walk 8.8 Miles
0 notes
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WOD 2/27/2024
MOW Day #7
WO I/GYM
Leg Press (6 Sets)
Leg Extensions (4 Sets)
Leg Curls (4 Sets)
Seated Calf Raises (5 Sets)
Crunches/Lower Body Flexibility Exercises (6 Sets)
WORK: Walk 10.6 Miles
0 notes
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WOD 2/27/2024
MOW Day #6
WO I/Home
Crunches/Lower Body Flexibility Exercises (6 Sets)
DB Front Lateral Raises (4 Sets)
DB Side Lateral Raises (4 Sets)
DB Overhead Press (5 Sets)
DB Incline/45 Degree (4 Sets)
DB Incline/30 Degress (4 Sets)
DB Flat Bench Flies (4 Sets)
DB Flat Bench Press (5 Sets)
WORK: Walk 6.6 Miles
0 notes
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WOD 2/26/2024
MOW Day #5
WO I/Home
Crunches/Lower Leg Flexibility Exercises (6 Sets)
Pull Ups (6 Sets)
DB Bentover Lateral Raises (4 Sets)
DB One Arm Lat Rows (4 Sets)
BB Bentover Rows (4 Sets)
DB Bicep Hammer Curls (4 Sets)
DB Bicep Concentration Curls (3 Sets)
DB Bicep Curls (3 Sets)
EZ Curl Bar Reverse Curls (2 Sets)
WORK: Walk 8.4 Miles
0 notes
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WOD 4/25/2024
MOW Day #4
WO I/MOUNTAIN:
Bailey Canyon Trail to the Foundation/4.8 Miles RT/1500 Feet Climbed
0 notes
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WOD 2/23/2024
MOW Day #2
WO I/GYM
BB Incline Bench Press (5 Sets)
DB Flat Bench Flies (4 Sets)
BB Flat Bench Press (5 Sets)
Leg Press (6 Sets)
Leg Extension (4 Sets)
Leg Curl (4 Sets)
Crunches/Lower Body Flexibility Exercises (5 Sets)
WORK: Walk (?) Miles
0 notes
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WOD 2/22/2024
MOW Day #1
WO I/GYM
Front Lat Pulldowns/Crunches/Lower Body Flexibility Exercises (5 Sets)
Triceps Cable Pressdowns (5 Sets)
Reverse Grip Triceps Pressdowns (4 Sets)
DB Bentover Lateral Raises (5 Sets)
EZ Curl Bar Overhead Triceps Extensions (5 Sets)
Seated Cable Lat Rows (5 Sets)
DB One Arm Triceps Kickbacks (3 Sets)
Seated One Arm Cable Rows (5 Sets)
WORK: Walk 10.1 Miles
0 notes