Friday 12/12/25

Sonia Romero
Dec 11, 2025
1 min read

Warm-Up 3 rounds

30 sec Jump Rope

8 Push-Ups

10 Goblet Squats (light)

TEAM - 18 min AMRAP

All reps split-You go, I go (one person works at a time)

24 DB Snatches (50/35)

12 T2B or KTC

24 DB Front Rack Reverse Lunges

20 Double Under or 100 singles

Finisher -1 Min Max Burpess

Recent Posts

See All

Friday 01/23/26

Warm Up x 2 8 - Paused goblet squats/ elbows up 10 Hip Openers 20 sec Hollow Hold 6 Burpees EMPTY BARBELL 2x8 front squats METCON Buy-in: 400m Row (split) AMRAP 18 min 30 Thrusters 30 Toes-to-Bar 30 w

Thursday 01/22/26

General (3 min) x 2 :30 Jumping jacks :30 Air squats :30 Ring rows :30 Slow push-ups :30 High knees :30 PVC pass-throughs 3 Rounds 5 Strict Pull-Ups 7 Chest-to-bar ring rows 10 weighted step ups 18-mi

Wednesday 01/21/26

Warm-Up – 10 min 400m jog together (slow jog) 2 rounds 10 Good mornings (PVC) 10 Glute bridges 20-sec hollow hold 10 glute bridges Deadlift- Lift Heavy 5-5-3-3-3 WOD 4 Tabatas 1 min R&R Row KB Swing

everlong
fitness

Friday 12/12/25

Recent Posts

Comments

everlong fitness

Comments

everlong
fitness