Sunday 9.30.18 Endurance WOD
Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 KB Swings HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Endurance: (R. Swings)(Push Ups) New Athletes scale to x1 Row Intent: Today’s metcon should be done at a moderate pace where you […]
Saturday 9.29.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 DB Power Snatch 33 Wallballs 800m Run Intent: Snatches are intended to be light today […]
Friday 9.28.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 1 Rope Climb 10 DB Hang Clean + Jerk, Left Arm 20 Hollow Rocks 10 DB Hang Clean + Jerk, […]
Thursday 9.27.18 & Friday 9.28.18 XFit Juniors
Warm-up row vs burpees! Partner A rows 100 m, every meter over 100 equals a burpee- max out at 5 burpees Switch and go again Each partner will row 5 times for a total of 500 m each Lift Front Squat 2×2 on an empty barbell with lots of coach cuing. 6×1- add light weight […]
Thursday 9.27.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 5 10 KB ST0H 10 Box Jumps w. step down – 2min Rest – AMRAP 5 10 KBS 10 KB Single […]
Wednesday 9.26.18 & Thursday 9.27.18 Preteens & Teens
Warm-up Row review Row for pulls Lift Front squat 2×2 on an empty barbell with lots of coach cuing. 6×4- add moderate weight each round. Metcon 3 rounds Row- 1 minute Barbell front squat- 1 minute Sit ups- 1 minute
Wednesday 9.26.18 XFit Mini’s
Warm-up Tabata time- 20 sec on, 10 sec rest- have them freeze in whatever position they are in- lots of giggles 0-1 jumping jacks 1-2 high knees 2-3 butt kicks 3-4 snake ups 4-5 lunges 5-6 burpees Conditioning Mat Mountain Lift Clean and Front Squat Metcon Plank Tug of War
Wednesday 9.26.18 Endurance
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “100s Chipper” 100 Calorie Row 100 Russian KB Swings 100 Calorie Bike 100 Barbell Thrusters 30min time cap Break this chipper up […]
Tuesday 9.25.18 XFit Juniors
Warm-up Partner up! Partner A- runs 100 m, while Partner b holds a squat. Each partner should do 5 rounds. Skill Clean and Jerk ladder- Line kids up and have them go one at time 2×2 PVC pipe 2×2 5 lb DB or 5 lb plates 2×2 10 lb DB or 10 lb Plates 1×1 […]
Tuesday 9.25.18 Endurance WOD
Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “Filthy Fifty” For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees […]
