Tuesday 12/9/25

Sonia Romero
2 days ago
1 min read

Warm-Up 2 rounds

200m row

12 KB sumo deadlifts

10 glute bridges

8 inchworms

Sumo Deadlift

4×6 @ 65–70%

Accessory 3 rounds

10 tempo goblet squats (3-sec down, explode up)

12 DB RDLs DB's

14 min- AMRAP

5 Power Cleans

5 Burpees

4 Power Cleans

10 Mountain Climbers

3 Power Cleans

10 Jackknives

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Wednesday 12/10/25

Warm-Up 2 rounds 200m row 12 KB sumo deadlifts 10 glute bridges 8 inchworms Sumo Deadlift 4×6 @ 65–70% Accessory 3 rounds 10 tempo goblet squats (3-sec down, explode up) 12 DB RDLs DB's 14 min- AMRAP

Monday 12/8/25

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×

Friday 12/5/25

Warm-Up - 2 rounds 200m easy run 10 Air Squats 10 Samson Lunges 10 Ring Rows 10 Roll N Reach Barbell Warm Up 5 Deadlifts 5 Hang Power Cleans 5 Push Press WOD – For Time You go, I go — split reps 60 Wa

everlong
fitness

Tuesday 12/9/25

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everlong fitness

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everlong
fitness