Friday 5.8.2026
*Reminder: Our In-House Competition is this Saturday, May 9th, at 8:30am! If you are competing, I’d plan on either taking a rest day today, doing the “Endurance” workout, or just taking it easy overall.
Also, no classes that day, so come out instead and support your friends!
**Movement Notes: Semi-Sumo Deadlift
The goal with this movement is to create a Deadlift set-up that is similar to our Sumo stance, but not quite as wide. Just as in a typical Sumo Deadlift, the hands will be inside the legs, however we will keep our hips a bit higher (as in a conventional Deadlift), and, most importantly, keep the knees OVER the feet.
Use today’s sets to feel out the movement, and find your ideal set-up. For many of us, this will feel like a strong hinge position, and stress on the adductors and knees. As with any Deadlift, maintain a flat back throughout, and keep the bar close to your body.
“FITNESS” & “PERFORMANCE”
A. Four sets of:
Semi-Sumo Deadlift x 6 reps @ 21X1
Rest 2 minutes
Set 1 — 6 reps @ 21X1 | RPE 6
Set 2 — 6 reps @ 21X1 | RPE 7
Set 3 — 6 reps @ 21X1 | RPE 7-8
Set 4 — 6 reps @ 21X1 | RPE 8
Perform 1-2 warm-up sets as needed prior to starting your working sets. Use this week to feel out your weights and positioning — no need to make these super heavy today.
B. Conditioning
For time:
500 Meter Run
40 Wall Balls
75 Double-Unders
400 Meter Run
30 Wall Balls
50 Double-Unders
300 Meter Run
20 Wall Balls
25 Double-Unders
*The goal for this workout is 12-18 minutes of solid and consistent effort.
*Substitutes for Double-Unders include Single-Unders (1:1), Ski Erg (200, then 150, then 100 Meters), or Plank Walk-Ups (30, then 20, then 10)
*Compare to 4.23.2025
“PUMP”
A. Same as above
B. Three sets, not for time, of:
6-8/side Goblet Curtsy Lunges @ 20X0
8-10/arm Alternating Top Down Glute Bridge Floor Presses @ 20X0
followed by...
Two or three sets of:
10-15 Dumbbell Lateral Raises @ 20X0
20-30 Second Side Plank or Copenhagen Plank each side
*Choose a loading that will make your final two sets challenging on each movement.
“ENDURANCE (AKA SWEAT SESH)”
Eight to Ten sets of:
45 Second Run
Rest 15 seconds
45 Second Ski
Rest 15 seconds
45 Second Echo Bike
Rest 75 seconds
