Week 25: June 18 – 24
On Saturday we have our SXS Fitness TEAM CHALLENGE! The workout will be announced June 22nd for those who sign up. But also this week we are going to be reaching some heavy sets of 2 for our sumo deadlifts, push press and bench press. I hope some of you are able to reach some new PRs. Also some great variety with our WODs that include ascending ladders, EMOMs and AMRAPs. We also have a special “RUMP PUMP” set up for you on Thursday! Hope to see everyone working hard and having fun!
MON – Jun 18
Strength
Find your heavy double sumo deadlift.
WOD
10,9,8,7,6,5,4,3,2,1
Deadlifts (185/135)
plate sit ups (25/15)
* 20 Double unders after each set.
TUE – Jun 19
Strength
Find you heavy double Push press.
WOD
10-minute AMRAP
Circuit A
4 alternating pistol squats
6 BB rollouts
8 push press
12 burpee over bar
Circuit B
4 burpee over bar
6 push press
8 BB rollout
12 alternating pistol squats
WED – Jun 20
Strength
Strict toes to bar: 10-10-10-10
* Or work on T2B specific drills.
* After each attempt perform a 30 second hallow hold.
WOD
20 min EMOM
minute 1: Sled push (high/low bar)
minute 2: 12/10 cal row
minute 3: AMRAP toes to bar in 0:30 sec
minute 4: Hard spin
minute 5: Rest
THU – Jun 21
Strength
Slow box step downs: 10-10-10-10
Clam shells: 10-10-10-10
Single leg Romanian deadlifts: 10-10-10-10
Banded donkey kicks: 10-10-10-10
WOD
15 minute AMRAP
8 Alt OH plate Walking Lunges (45/25)
8 Burpee box jump overs
8 Alt OH plate Walking Lunges
8 Pull-ups
FRI – Jun 22
Strength
Find your heavy double bench press.
* Please ask for assistance or a spot!
WOD
3 rounds: 1-min ON/ 30-seconds OFF
AB
Wall balls
Plank
Skip
SAT – Jun 23
TEAM CHALLENGE Workout
SUN – Jun 24
WOD
50-40-30-20-10: Sit-ups
25-20-15-10-5: Burpee Box Jumps
10-8-6-4-2: Front Squats (135/95)
Finisher
TABATA
Glutes
Core