Thursday 8/21/25

Sonia Romero
Aug 20
1 min read

Long DB Cardio Shipper 🏃‍♂️

Warm-Up (10 min) 🔥

Workout ⏱️

For Time (25 min cap):

50 DB Hang Cleans (35/25)

400m Run

40 DB Front Squats

400m Run

30 DB Push Press

400m Run

20 DB Devils Press

Cooldown (5 min) 🧘‍♂️

Hip flexor stretch, calf stretch

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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

Thursday 8/21/25

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everlong fitness

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everlong
fitness