Weekly Breakdown 7/18/22

Hydrate! Especially in this July heat!

Water is the key. This nutrient, which we all take for granted, is crucial to every function in the body—temperature regulation, nerve-impulse conduction, metabolism, immune system, eliminative process, and all the rest of the workings of the body.

Researchers have found that even a tiny shortage of water disrupts biochemistry of the human body and can limit performance. Water balance is the single most important variable in athletic performance. Besides affecting overall strength, dehydration causes the brain to shrink slightly, which in turn results in an impairing of the neuromuscular system, coordination, concentration and thinking. 

It doesn’t take a Rhodes Scholar to be able to figure out you’re not going to be able to perform at your best when these things begin to happen in your body during any form of physical exertion.

Water is your best friend when dealing with very hot weather.


Mon: Workout: Ground to Overhead, Ring Dips, Burpees Over the Bar
Tues: Workout: Run, Weighted Sit-Ups, Pull-Ups, Run
Wed: Workout: Row, Wall Balls, Box Jumps, Row, Wall Balls, Box Jumps, Row, Wall Balls, Box Jumps
Thurs: Workout:  Kettlebell Swings, Russian Twists, Cardio of Choice
Fri: Workout: Power Snatch, Push Press, Double Unders, Power Snatch, Hang Power Snatch
Sat: Workout: Chest to Bar, Cal Bike, Pull-ups, Hand Release Push-Ups, Cal Bike, Walking Lunges, Hand Release Push-Ups, Cal Bike, Chest to Bar, Up-Downs, Walking Lunges, Hand Release Push-Ups
Sun: Workout: Kettlebell Swings, Sumo Deadlift High Pulls, Thrusters

“Tommy Marquez”

For Time:

15 Clean & Jerks (155/105)

30 Bar-Facing Burpees

45 Wall Balls (20/14)

60 Sit Ups

120 Double Unders

Rest 2:00m then repeat in reverse orders starting with 120 double-unders. Time Cap: 24 Minutes.

Scaling Options:

  • Scale weight as needed, this should be a moderately heavy barbell.
  • Scale 300 single unders for double unders

Advice from our coaches:

After the barbell, aim for large sets with steady movement. Everything is relatively approachable, and with the mandated rest, should allow for some aggressive pacing. Use your first half split as a guide for the way back, and much like doing the Filthy 50 in reverse yields a slightly different stimulus, take note of how the switch in order changes the way you approach the same work with a similar goal time in mind.


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Coming up this week! Shoulder Mobility Clinic with Josh Finley Saturday, July 23rd at 10am at our Wayne location.

The Hip Clinic was a huge success! Check out what athletes had to say:

“The clinic with Josh was great. He was able to cover a lot of ground in an hour and gave us easy-to-remember exercises to do on our own.”

Anne Krakow, Ardmore Athlete


July is bring a friend month for youth classes.  If the friend joins for July and August, then the youth member gets a free month in October or November.

(Mon/Wed/Fri) 12- 2pm

$90 for the week.



“MYMC 22.2, Part 1” 


6 Power Snatches (95/65)|(65/45)

8 Push Press

24 Double Unders

-Rest 2:00 b/t Part 1 & Part 2-

“MYMC 22.2, Part 2” 


Build to a Heavy Complex…

1 Power Snatch + 1 Hang Power Snatch

Advice from our coaches:

  1. With two technical barbell lifts back to back, set up and form are paramount. Make sure you are moving well before you try to move fast.
  2. Choose a weight on the barbell that you could complete 10 reps of push press and power snatches when fresh.
  3. Although you’ll be warm for part 2, don’t jump in weight too quickly. Hit a rep slightly above your working weight before taking a larger increase in weight to ensure you are warm.

Congratulations to our youth Main Line athletes Dash, Tim, and Sloane for doing their first toes to bar in a workout this week! Way to go!


Bio Hacking 101 with Dr Seema Bonney;

Get the most out of your wod by recovering vitality with specialized age mgmt & anti-aging protocols that focus on a preventative & proactive approach to health, With Dr. Seema Bonney. Enjoy this series of articles to start bio hacking at home.

Click the picture to read this week’s Bio Hacking 101 article

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