Week 23: June 4 – 10

Hello SXS’ers! This week we test our max rep limits with back squats and bench press so get ready to push hard. Also, we are doing one of my favourite pull up programs on Thursday to really help you gain strength and perhaps help you graduate to a thinner band. Also this week we have Double-unders twice in our programs so if you have time early before to practice please do! The weekend we have two long WODs, one with 20 rounds for time on Saturday and a long chipper that includes a lot of running. Hope you see everyone warmed up and working on mobility before hitting the WODs.

MON – Jun 4

Strength

4 rounds
Max rep Bench press(95/65
* Rest 2 minutes.
Max rep Push ups

WOD

30,20,10
Pull ups
Wall Balls (20/14)

TUE – Jun 5

Strength

4 rounds
Max rep Back squats (135/950
* Rest 2 minutes.
Max rep Jump Squats
* Rest 2 minutes.

WOD

3 rounds

2 minutes: Max rep Burpees
1 minute: rest
2 minutes: Max rep OH plate sit ups (25/15)
1 minute: rest
2 minutes: Max rep DB alternating snatch (40,30)
1 minute: rest

WED – Jun 6

Strength

Strict toes to bar: 10-10-10-10
Wall walks/hand stand holds 30sec – 1 minute

WOD

4 rounds for time
21 toes to bar
21 cal row
rest 2 minutes

Finisher

3 rounds
1 minute weighted planks
30 sec hallow hold

THU – Jun 7

Strength

Weighted pull ups: 2-2-2-2-2-2-2-2
Rest 30-90 seconds (start with shorty rest and take longer as needed to ensure strict form).

WOD

3 rounds for time:
50 Double-unders
30 Cal AB
20 DB push press (40/25)
50 Air squats

FRI – Jun 8

Strength

20 Minutes to build heavy double Thrusters

WOD

5 rounds
10 Front squats (95/65)
10 Push press
* Rest 30-60 sec. Enough so you can do both movements unbroken.

SAT – Jun 9

WOD

20 rounds for time:
6 burpees
6 Goblet squats (50/35)
6 Slam balls (20/14)

SUN – Jun 10

WOD

Run 400m
100 Double-unders
Run 400m
50 KB swings
Run 400m
Deficit Push-ups
Run 400m
30 Box jumps
Run 400m
20 Pull ups
Run 400m
10 Single arm dumbbell overhead squats (35/25)