Monday 10/24/25

Sonia Romero
13 minutes ago
1 min read

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 pull-ups

5 kip swings

3–5 kipping pull-ups

Activation

8 wall balls

3 thrusters + 3 pull-ups at moderate pace

FRAN

21-15-9

Thrusters & Pull Up

rest 5 min

1000M Row for Time

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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

Thursday 11/20/25

Team/Partner WOD 🎯 Warm-Up (8 min) Line drills + light barbell work Lift: Power Clean (Light/Speed Work) 3 reps every 90 sec x 5 rounds WOD (20 min) — Teams of 2 (Split Reps) AMRAP 20: 18 power clean

Wednesday 11/19/2

Warm UP 2 rounds: 10 air squats 10 PVC OHS 10 band pull-aparts Skill 4 x 5 empty bar or training bar Press Behind Neck Accessory 4 x 12 overhead plate carry lunges 4 x 20-second bottom-of-squat hold

everlong
fitness

Monday 10/24/25

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everlong fitness

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everlong
fitness