Tuesday’s WOD – November 3rd


Warm-up (0:00 – 5:00):

Tabata Row/Bike

20 secs of work/ 10 secs of rest

8 intervals

Mobility & Dynamics(5:00 – 21:00):

Trainers Standard

Mechanics/ Form Weightlifting(21:00 to 35:00):

Sumo Deadlift

  1. Approach the loaded bar and place your feet wider than shoulder width.
  1. A good starting point would be to align your feet with the outer rings on the barbell.
  2. With the bar over the center of your foot and hands locked in at the position you feel most comfortable, bend down at the knees dropping your hips until you feel your shins touch the bar.
  1. With your hips low and hands and feet in position, lift your up your chest putting tension on the muscles in the upper body.


  • squeeze the glutes
  • drive your feet into the ground
  • back should be tight and remain at the same angle throughout the lift
  • Keep shoulder blades back, and chest high for the finish

Load bar LIGHT (55% of 1 RM)

x 5 (class together)

Add a little weight

x 5 (class together)


Bench Press/ GO OVER ONCE THE 5X5 Sumo is completed

  1. Plant your feet firmly on the ground with your legs about 60 degrees wide
  2. Try to shorten the distance between your butt and your shoulders by creating an arch in your back (keep your butt on the bench)
  3. Pinch your shoulder blades together
  4. Ensure the barbell is directly over your eyes
  5. Have a grip width that puts your forearms perpendicular to the floor at the bottom position
  6. Execution
  7. Unrack the bar, pause at the top position and line the bar up with a reference point on the ceiling
  8. Lower the bar under control to your chest
  9. Touch the chest and drive the bar up until your arms are locked out and the bar is at your reference point on the ceiling


  • Pull Your Shoulders Back and Down
  • Pull the Bar Out of the Rack not press.
  • Pull the Bar Apart
  • Pull the Bar Down to You
  • Pull the Elbows In

Load bar LIGHT (55% of 1 RM)

x 5 (class together)

Add a little weight

x 5 (class together)


* As a trainer it’s a great opportunity to go over having a spotter with Bench Press. How to be a spotter. Also adding weight slow, not going right into a heavy lift. Treat every class as if they don’t know the information already.


WOD Demo/ Mechanics/ Skill:

STRENGTH (HEAVY/ W) (35:00 to 60:00) :

Sumo Deadlift 5-5-5-5-5 reps
Bench Press 5-5-5-5-5 reps

If there is time/ After Party :


EMOM 10 minutes:
Even: 5 Sumo Deadlift
Odd: 10 Push-ups


EMOM 10 minutes:
Even: 5 Sumo Deadlift
Odd: 10 Knees/ Box Push-ups