Monday 12/8/25

Sonia Romero
Dec 7, 2025
1 min read

Warm-Up - 2 rounds

8 Hang Power Cleans (PVC)

8 Clean Pulls

8 Front Squats

8 Shrug Jumps

Drill Work

Hang Clean Complex - 5X

1 Deadlift + 1 Hang Pull + 1 Hang Power Clean

Power Clean from the ground: 5×2 @ moderate weight

Accessory Work

3×12 Banded Good Mornings

12-EMOM

Min 1- 10 wall balls

Min 2- 8 burpee over DB

Min 3-12 alternating DB snatches

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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
fitness

Monday 12/8/25

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everlong fitness

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everlong
fitness