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Components

Sumo Deadlift

Sumo Deadlift

Metcon

Settings

Workout

Friday, October 2nd 2020

warm up

2 Rounds:
10 Cal Bike/Row
10x DB Suitcase Dead LIft R/L
:30 Side Plank R/L

Strength

Sumo Deadlift (4x2)

Sumo Deadlift

A) Sumo Deadlifts (0:00-8:00)
Every 2mins x 4 sets
2 reps @ 30x5 Tempo
Building each set to a tough double by the last set
No dropping from the top

-1min rest- (8:00-9:00)

Sumo Deadlift (3x3)

Sumo Deadlift

B) Sumo Deadlift Drop Set (9:00-12:00)
Every 90 sec x 3 sets
3 reps @ 90% of A w/ No Tempo

Metcon

Metcon (Time)

30,20,10 reps of:
Cal Bike/ Row
DB Snatch 50/35

Straight Into...

10,20,30 reps of:
Cal Bike/ Row
DB Hang Clean and Jerk 50/35

Accessory work

3 sets
30 sec Barbell Bicep Curls
-30 sec rest-

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, October 02, 2020

Male Clients

1

Reuben
Bravo

AM WOD 6:45

4 x 2 @ 335 lbs

2

Jayce
Mawson

AM WOD 6:45

4 x 2 @ 270 lbs

3

Christian
Gomez

PM WOD 3:30

4 x 2 @ 255 lbs

165,215,235,255

4

Zach
Smith’

AM WOD 5:30

4 x 2 @ 245 lbs

205, 225, 235, 245

5

Thomas
Gaffney

AM WOD 6:45

4 x 2 @ 235 lbs

165,195,215,235

5

Travis
Tillery

PM WOD 4:45

4 x 2 @ 235 lbs

6

Sage
Hill

AM WOD 6:45

4 x 2 @ 225 lbs

6

Sean
Chinana

AM WOD 11:30

4 x 2 @ 225 lbs

7

Eric
Glarborg

AM WOD 11:30

4 x 2 @ 185 lbs

8

Joseph
Ulibarri

AM WOD 5:30

4 x 2 @ 170 lbs

9

Jason
McDermott

AM WOD 6:45

4 x 2 @ 135 lbs

Female Clients

1

Johanna
Hayden

PM WOD 4:45

4 x 2 @ 195 lbs

1

Lily
Johnson

PM WOD 3:30

4 x 2 @ 195 lbs

125,155,175,195

2

Melissa
Martinez

PM WOD 3:30

4 x 2 @ 185 lbs

2x175 2x155 2x135

3

Danielle
Walker

AM WOD 11:30

4 x 2 @ 155 lbs

3

Liz
Russo

AM WOD 11:30

4 x 2 @ 155 lbs

2@135

4

Natasha
Bates

PM WOD 6:00

4 x 2 @ 145 lbs

#95,#115,#135, #145

5

Gloria
Lopez

PM WOD 4:45

4 x 2 @ 135 lbs

Started at 95lb

5

Natalie
Dalton

AM WOD 5:30

4 x 2 @ 135 lbs

Worked on form Shoulders back Protect back

6

Jann
Kindel

AM WOD 6:45

4 x 2 @ 125 lbs

Built to 125

7

Kelsey
Vigil

AM WOD 5:30

4 x 2 @ 115 lbs

7

Sara
Jensen

AM WOD 11:30

4 x 2 @ 115 lbs

Worked up from 85

8

KRISTIAN
FAZIO

AM WOD 5:30

4 x 2 @ 95 lbs

9

Nydia
Maldonado ...

AM WOD 6:45

4 x 2 @ 62 lbs

Started at 57.. did last two at 62

10

Rachel
Furnari

AM WOD 5:30

1 x 2 @ 125 lbs

Building