Thursday 3.28.24
“Half Way Home”
3:00 On / 3:00 Off x 5
500m Row OR 1000m bike
Max Calories on opposite machine in Remaining Time
WOD Guidance:
Bike, Row, Rest, Repeat…
The name of the game today is to build our engine…
Today let’s find a pace on both the bike, and the row that is sustainable for all 5 rounds!
Box Brief
Saturday Sudbury Team Throwdown- Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.
Wednesday 3.27.24
“Mega Mandy”
OTM x 30
1 – 1 to 3 Strict Muscle Ups
2 – 3 Snatches
WOD Guidance:
Amanda the benchmark workout typically done as a sprint. Today we slow things down, and focus on the high skill aspects of the movements…
For the muscle ups, our ninjas can work the skill of that strict muscle ups. If we are still working towards or first strict muscle up, let’s build our strict pulling and pressing…
On the snatches today, let’s drop from the top, and try to perfect our technique!
Box Brief:
March Sunday Gymnastics Class
Cancelled for the rest of March! Stay tuned for more classes coming down the line!
Tuesday 3.26.24
“Quadzruple”
4 Rounds Of:
16 Burpees
12 Toes To Bar
8 Power Cleans
#= 185/135
WOD Guidance:
Nothing like a heavy barbell inside of a workout…
Today we will be working through some gymnastics movements, to get to the heavy barbell…
Beasts of the world may be able to go some touch and go sets, while most mere mortals will be completing heavy singles!
Box Brief:
March Sunday Gymnastics Class
Cancelled for the rest of March! Stay tuned for more classes coming down the line!
Monday 3.25.24
“Ben 10”
10 Rounds Of:
10/8 Calories
20 Air Squats
30 Double Unders
WOD Guidance:
Box Brief:
March Sunday Gymnastics Class
Cancelled for the rest of March! Stay tuned for more classes coming down the line!
Tuesday 3.19.24
“Bigger, Faster, Stronger”
AMRAP 12
2/4/6/8/10….
Power Snatch @ 95/65
200m Run
Immediately Into…
12:00 Clock:
Find A Heavy Double Power Snatch
Box Brief:
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.
Monday 3.18.24
“Chieftain”
AMRAP 3 x 5
15 Wall Balls @ 20/14
12 Toes To Bar
9 Hang Power Cleans @ 135/95
-Rest 1 Min-
Box Brief:
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.
Sunday 3.17.24
“Sunday Funday”
General Warm-Up:
2 or 3 Rounds:
200m Run/250m Row/500m Bike
1:00 Samson and Reach
1:00 Spiderman and Reach
10 Air Squats
10 PVC Pass Through
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-Ups or Ring Rows
1:00 Child’s Pose
1:00 Alternating Scorprion Stretch
10 Push-Ups
Make up any workout you missed this week!
Box Brief:
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.
Friday 3.15.24
“Open WOD 24.3”
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)
Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.
Thursday 3.14.24
“Run, Baby, Run”
30 min Clock
Row or Bike Max Meters
Every 3 min = 200m Run
WOD Guidance:
First day back running! Let’s shake the rust off and have some fun!
Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.
Wednesday 3.13.24
“Downstream”
For Time:
27-21-15-9
Power Cleans @ 95/65
Burpees
WOD Guidance:
A good old fashioned burner today! Big sets on the power cleans and fast burpees is the name of the game. You might need cool off in a river and float downstream like Huck and Tom.
Box Brief:
-TILT Affiliate Cup – March 1st- 18thOpen workouts will be held every Friday during all classes as well as “Friday Night Lights” at 4:30pm.
Have fun and earn points for your team! Click HERE for details.
-March Gymnastics Classes- Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday at TILT Sudbury from 12pm-2pm.