Ralph

APRIL FOOLS
For Time:
10-20-30-40-50
DB Snatch
1-2-3-4-5
Rope Climb
200m Run

WOD Guidance:
Today we have a fun climbing ladder workout featuring some DB snatches, rope climbs and running. The runs are short and should be used as recovery for the next round coming up. The DB snatches should be at a load that allows for 15+ reps repeatedly each round, and rope climbs should be nice and smooth. There’s plenty of puling in this one, so be sure to find a nice steady pace to keep your arms moving.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Junior

You’re Only Old One
10 min clock
Front Squat + Burpee
Min 1 – 1 front squat @ 155/105 + max burpees in remaining time
Min 2 – 2 front squat @ 155/105 + max burpees in remaining time
Min 3 – 3 front squat @ 155/105 + max burpees in remaining time

So on and so forth…

Workout Guidance:
Today we have a fun barbell and burpee burner, and who doesn’t love a good up ladder?? The load on the front squat today should be moderate and allow for unbroken sets each round – if we’re having to break up the front squat we’ve gone too heavy. From there, crush some burpees for the remainder of the minute!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Thidwick the Big Hearted Moose
5 rounds of
5 min Row/Bike/Ski
5 min Rest

Workout Guidance:
Today we have some longer intervals with a very unique focus – aerobic threshold. 5:00 is too long to be anaerobic, but its too short to be at a “cruising” pace. So what we’re looking for today is getting into a “deep aerobic state”. What does this mean? This is the feeling where you can hold this pace, but you really really really don’t want to. You may have some mental conversations back and forth with yourself, but that’s what builds character. Dig in, and hold the pace that you don’t want to hold – you’ll be better for it.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

For Time:
50 Box Jump Overs @ 24/20 40
KBS @ 53/35 30
Goblet Squats @ 53/35
20 Toes to Bar
10 Strict Pull-ups
20 Toes to Bar
30 Goblet Squats @ 53/35
40 KBS @ 53/35
50 Box Jump Overs @ 24/20

WOD Guidance
Today we have a fun reverse pyramid chipper featuring a whole spread of fun movements! Our goal today is to move smoothly through this one, so choose a box height that is comfy for you to cruise with, and a KB weight in the moderate range that will allow for big chunks of reps and very few or unbroken sets. For the gymnastics, we’re looking for movement options that we can repeat sets of 5, so use and ROM or assistance methods needed to achieve this. Smooth and steady is the name of the game here, so pace yourself from the start so the way back up can be as smooth as the ride down!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Team Tosh
Teams of 2
3 Rounds
200 Meter Run
400 Meter Run
600 Meter Run

WOD Guidance
Today we have a great interval workout with a buddy for our second running workout this year. Partners will alternate efforts, with each athlete performing each distance. For example: partner 1 runs 200m, then partner 2 runs 200m. As soon as partner 2 returns, partner 1 starts their 400m, then partner 2 runs 400m. Repeat this pattern for each distance for 3 rounds.

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Virginia

What Pet Should I Get?
For Load:
Heavy Set of 5 Push Press

AMRAP 7
10 SDHP @ 135/95
10 Push Press @ 135/95

WOD Guidance
Another double day coming at you this week! This time focusing on some overhead movements, we’ll start by building to a heavy 5 rep push press. Once that’s done, we’ve got a workout featuring some heavier sumo deadlift high pulls and moderate load push press. Base your loading on the SDHP for this one. If we’re doing this properly, both movements should be completed in 1-2 sets each round.

Box Brief
Pop Up Yoga Class – Sunday 3/26 @ 8am-9am in Waltham
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Scotty too Hotty!

Bartholemew and the Oobleck
4 rounds of
400 Meter Run
50 Air Squats

WOD Guidance
Short, sweet, and to the point. This one will be a leg and lung burner. First running workout of the year! Get ready to shake the rust off of those winter legs and get after this one. We’re looking for quick runs and fast air squats on this one – so push the pace and lean in to the leg burn….

Box Brief
Pop Up Yoga Class – Sunday 3/26 @ 8am-9am in Waltham
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Supriya

The Lorax
3 rounds of
500m Row or 1000m Bike
12 DB/KB Thrusters @ 50s/35s or 53s/35s
21 Pull-ups

Workout Guidance:
Today we have a twist on “Helen” with a hint of “Fran”, and any variations of these are always a treat! Push the row hard and find a loading for the thruster that will allow you to go unbroken each round, and a pull up variation that will ideally be completed in 2 sets. This workout is all about the gas pedal, so don’t hold anything back!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details

Noelle

How the Grinch Stole Christmas
For Time:
10-20-30-40-50
Burpees
20-40-60-80-100
Double Unders

Workout Guidance:
Today we’re kicking of Monday with a metabolic adventure that will be an out of breath and sweaty one! Burpees climb by 10 each round and the double unders are always double the burpee set. This one will need a steady pace so that you’re able to keep moving as the burpee number goes up!

Box Brief:
Marathon Monday Schedule: 8am CLASS ONLY
24 Heroes Fundraiser – Saturday May 20th – Sunday May 21st – Click HERE for all details