Monday 01/26/26

Sonia Romero
6 hours ago
1 min read

Warm Up: 2 rounds

10 wall squats
10 PVC pass-throughs
10 scapular shrugs (standing, arms overhead)
10 ankle rocks (each side)

Overhead Squat Work

3 x 10 PVC overhead squat (tempo 3-1-3)

Forward Step Lunges kb or barbell OH (SuperSet)

4x6

Banded Good Morning

4x12

16 min- EMOM

Min 1- 12/14 Kb deadlift

Min 2- 8 Burpees

Min 2- 8 Push Ups

Min 4- 8 jump lunges

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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
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Monday 01/26/26

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everlong fitness

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everlong
fitness