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
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: Build to a 1-RM Floor press over the course of 6-7 sets. Make sure you have a spotter in place and try to beat your previous max by 5#s.
Metcon
“Bobby Axelrod”
For time:
21-15-9
Push Press (135,95)
T2B
*33 UB Wallballs after each set (20,14)(10’,9’)
*If you break during your wallballs Complete 10 Burpees
Rx+: (135,95)(Reps of 30-20-10)(20,14)(12’,10’)
Rx: Listed in metcon
L2: (95, 65) (Knee Lifts) (14,10)
L1: (75,55) (Abmat Sit-ups) (10,8 not UB)
18:00 Cap
21-15-9
Push Press (135,95)
T2B
*33 UB Wallballs after each set (20,14)(10’,9’)
*If you break during your wallballs Complete 10 Burpees
Rx+: (135,95)(Reps of 30-20-10)(20,14)(12’,10’)
Rx: Listed in metcon
L2: (95, 65) (Knee Lifts) (14,10)
L1: (75,55) (Abmat Sit-ups) (10,8 not UB)
18:00 Cap
Last commpleted 6/22/18
Intent: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.
Intent: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.
Finisher
5 Minutes of light cardio “Recovery” work