Wednesday 11/12/25

Sonia Romero
Nov 11
1 min read

Warm-Up (8 minute)

Cat-cow x 10

Plank to down dog x 10

Shoulder taps x 20

Lunge w/ reach x 10 each

PVC pass throughs x 15

Overhead Squat Work

3 x 5 tempo air squats (5-second eccentric, 2-second pause)

4 x 5 PVC OHS OR Barbell (PVC PIPE TEST)

WOD -15 AMRAP

18 - KB OR DB Snatches

18 - MTN Climbers

18 - Hanging Knee Raises

8 - SLOW & CONTROLLED OH SQUAT

CORE: 3X 1-Min Plank

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Tuesday 12/9/25

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

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Wednesday 11/12/25

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everlong fitness

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everlong
fitness