Adam

Chelsea
OTM x 30
5 Pull-ups
10 Push-ups
15 Air Squats

Workout Guidance
Today is a really good day to think about “strength scaling” our upper body work. When we strength scale, we deliberately pick a challenging variation or even the prescribed movement, but reduce the reps to allow us to complete the work in a timely manner. An example of a “strength scaled” Chelsea might be: 3 pull-ups, 6 push-ups, 15 air squats.

Question of the day
If you had to perform on stage, what song would you sing?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Nick

Sunday Funday
Set an EMOM Clock
EMOM – 1 muscle snatch – add weight until you miss a rep
Immediately into
EMOM – 1 power snatch – start at last successful weight from muscle snatches – add weight until you miss a rep
Immediately into
EMOM – 1 squat snatch – start at last successful weight from power snatches – add weight until you miss a rep

Workout Guidance
Today is not a day for PRs, but seek to be consistent especially as you get to the heavier weights. Sometimes it helps to be on an EMOM clock because it means you’ll be thinking about the weight less. If you’re someone who power snatches more than you squat snatch, feel free to switch the positions of those two movements in the workout.

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Judd

Surf and Turf
21-15-9
Wall Ball @ 20/14
Burpee

Directly into…

3 rounds of
400m Run
21 Burpees

Workout Guidance
This workout is all about pacing the burpees effectively. One strategy we can use for this is to do “breathing burpees.” In order to do a breathing burpee, drop to the floor, pop up, and touch your hands above your head. Once you’ve done this, take one large breath before dropping into your next rep. This not only helps you reduce the perceived effort of a set of burpees, but also keeps you in a steady pace throughout a long workout.

Question of the day
What’s your favorite game at the casino?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Mark

American Dream
AMRAP 20
Up Ladder
1/1, 2/2, 3/3…
Power Clean @ 205/145
Muscle Up

Workout Guidance
While this workout is absolutely written with an advanced athlete in mind, we can scale this down to fit even the newest athlete. The way to do this effectively is to look at movement categories. A muscle-up combines an upper body pull and push so we can scale 1 muscle up to some combination of pull and press. A power clean is an explosive hip extension, so we can look at hang power cleans, kettlebell swings, or even box jumps as options for this workout.

Question of the day
What’s your favorite game at the casino?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Emma

Caribou Lou
50-40-30-20-10
Calories
500m-400m-300m-200m-100m
Run

Workout Guidance
Today is a longer day, so we want to make sure that we’re pacing this workout appropriately. Especially at the beginning, we’re looking to find an easy, consistent pace. After the round of 40 calories and 400m run we’re actually most of the way done with the workout, so we can think about picking up the pace from there.

Question of the day
Who’s your favorite sports personality?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Kat

Weightlifting Wednesday
3 sets – 3 Front Squats, 7 Back Squats
3 sets – 2 Front Squats, 5 Back Squats
3 sets – 1 Front Squat, 3 Back Squats
3 Super sets –
A) 30 second front rack hold (heaviest weight from day)
B) 20 Weighted Sit-Ups (DB Behind Head, 20#/15#)

Workout Guidance
We’re probably not hitting any PR squats today, and that’s okay. The way this flows is to do 3 front squats, then immediately rack the weight and do 7 back squats with the same barbell and no rest in between. This is the same as we reduce the reps throughout the workout. For weighted sit-ups, we want to hold the dumbbell in the “back rack” position, with one hand on each end, and have our feet tucked under some heavier dumbbells or a plate as a brace so that we can do the sit-ups effectively.

Question of the day
What’s the last song, book, or movie to make you cry?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

EUGE

Three Dog Night
AMRAP 5 x 3
200 Meter Farmers Carry Buy-In
10 DB Hang Power Cleans
10 DB Push-ups
Rest 2:00 Between Rounds

Workout Guidance
Looking at this workout, we can see right away that grip will be a major factor. Whenever we have a muscle group in the upper body that’s isolated by one or more movements, we know that if it fully fatigues we’ll be unable to recover during the workout. This being the case, we want to manage our grip early. We can do this by breaking up the farmer carry, as well as taking a second to shake our hands out before each set of DB Hang Power Cleans.

Question of the day
What’s the last song, book, or movie to make you cry?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Double Bounce
5 rounds of
10 Deadlifts @ 115/80
10 Box Jumps
10 Front Squats @ 115/80
10 Burpees

Workout Guidance
Our first goal on this workout should be to do all the front squats unbroken. Whenever we have a movement where the barbell doesn’t start and end on the floor we should prioritize going for big sets, because every time we break that movement up we’re adding an extra movement into the workout to get the barbell back into position. We can break the deadlifts up however we want today, because the barbell starts and ends on the floor every single rep. Burpees and box jumps are the movements that we’ll use to pace this workout today, and we should try to find a speed for both that’s sustainable across all five rounds.

Question of the day
What’s an activity for kids that you still enjoy?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

Noelle

Sunday Funday
With a pair of dumbbells
Accumulate

800m Farmer Carry
200 Double DB Front Squats
100 Double DB Floor Presses
50 Strict Pull-ups
Break up however you want

Workout Guidance
For this workout we’d like to pick a moderate weight on our dumbbells, probably no more than 50s for male athletes and 35s for female athletes. We can break this up however we want. One very managealble way might be to divide every movement by 4, doing four rounds through of 200m farmer, 50 front squat, 25 floor press, and 13-13-12-12 strict pull-up.

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.

J RAD

Ponderosa
10 Push-ups

10 Push-ups
25 Cals of Choice

10 Push-ups
25 Cals of Choice
50 Double Unders

10 Push-ups
25 Cals of Choice
50 Double Unders
100 Russian KBS

10 Push-ups
25 Cals of Choice
50 Double Unders
100 Russian KBS
150 Air Squats

Workout Guidance
On longer workouts like this we want to break up all our movements nice and early, because we can’t expect to hold on to big sets for an extended period of time. Especially on our push-ups and Russian swings, we want to think about using small sets throughout the workout. We should use the calories today as an opportunity to catch our breath and recover for our push-ups.

Question of the day
What restaurant isn’t all you can eat, but should be?

Announcements
TILT Waltham Halloween Spooktacular – Saturday, October 30th – Click HERE for all details

Mindset Seminar w/ Coach Rachel – Sunday, November 14th – Click HERE for all details
Join Coach Rachel Binette as she details the what, why, and how of working on mindset for sport and for life. Mindset is the least trained modality of our fitness, and it’s the most powerful. Participants will learn the Mindset Rx’d methodology to assess and to train their mindset effectively and efficiently.