Category: 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. Strength Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide Grip, Pronated Set #2: Shd […]

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 […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Front Box Squat (2RM, Every 2min 5,4,3,2.2.2) Below parallel, wide stance Beginner: 5 x 5, building Intent: Build to a 2RM Front Box Squat over the course of 6 sets. If you’ve done this before […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 6min EMOM Even: DB Push Press: 3×8 Odd: 1-Arm KB Row w. rotation: 3×8 *Use challenging weights for all setsIntent: Loading for our push presses/rows should be challenging. The intent of this work today is […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “The Heavy” For time with a partner: Run 1 Mile ‘Heavy Grace’ 30 Clean & Jerks (185,125) 4 Rope Climbs Run 1 Mile ‘Heavy Isabel’ 30 Power Snatches (185,125) 4 Rope Climbs Run 1 Mile […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Back Squat (3×3 @ 85%, 3 x 1 @90%) Score 3×1 @ 90 Complete a set every 90s Intent: Final week of back squats with the goal of performing 3 singles at 90% of your […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon “300” 10 Rounds for Time 5 C2B 10 “X” DB Movement (60s,45s) 15 GHD Sit-Ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Warm-up 3 Rounds 5 Yoga Push-ups 5 Push Press 5 Wallballs 25 Banded Pull-aparts 15 DB Roll Back Extension *Rest as needed Strength Floor Press (1RM, every 2min 4,3,2,1.1.1 – Beginner: 5 x 5, bui) Intent: […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge. Strength 1): Handstand Push-ups (Every 2min, 3 x Sub Max, anystyle) Endurance: Box Push-ups – 2min Reset – 2): Strict Pull-ups (Every 2min, 3 x Sub Max) *Strict Band Assisted Pull-up -Rest 3min- Set #1: Wide […]

Box Brief: Wayne Endurance ONLY Bring a Friend Week Registration Open for the Main Line Meltdown 21 Day Challenge.   Strength 1): Snatch (EMOM 5, 1 rep building) **full squat snatch required** – 5min Reset – 2): Clean and Jerk (EMOM 5, 1 rep building) **full squat clean required** – 5min Reset – 3): Deadlift […]