Tuesday 3.19.24
Bigger, Faster, Stronger
AMRAP 12
2/4/6/8/10
Power Snatch @ 95/65
200m Run
Immedietly Into…
12:00 Clock:
Find A Heavy Double Power Snatch
Workout Guidance:
BFS…Bigger, Faster, Stronger…the age old question…how…
When I was 13 it was PB&J + whole milk…not recommended…
Today it’s tons of fruits and veggies and lots of lean meats.
For today let’s pick a light weight so we can move and groove and then let’s hit something heavy.
Box Brief:
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Sunday 3.17.24
Sunday Funday
General Warmup
3 Rounds of:
200m Run/250m Row/500m Bike
1 min Samson and Reach
1 min Spiderman and Reach
10 Air Squats
10 PVC Pass Throughs
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-ups or Ring Rows
1 min Childs Pose
1 min alt. Scorpion stretch
10 Push-Ups
Makeup any workout you missed during the 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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Saturday 3.16.24
Team McGhee
Teams of 2
Full Round Then Switch
AMRAP 30
5 Deadlifts @ 275/185
13 Push-ups
9 Box Jumps @ 24/20
Workout Guidance:
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq.
He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq.
Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.
He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Friday 3.15.24
Open 24.3
5 Rounds of:
10 Thrusters
10 Chest to Bar Pull-ups
# = 95/65
-Rest 1:00-
5 Rounds of:
7 Thrusters
7 Bar Muscle-Ups
# = 135/95
*Time Cap: 15 Minutes*
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Thursday 3.14.24
Run Baby, Run
30 min Clock
Row or Bike Max Meters
Every 3 min = 200m Run
Workout Guidance:
First day back running! Let’s shake the rust off and have some fun!
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Wednesday 3.13.24
Downstream
For Time:
27-21-15-9
Power Cleans @ 95/65
Burpees
Workout 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-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Tuesday 3.12.24
Blinky, Pinky, Inky & Clyde
6 Rounds Of:
1:00 Calories
1:00 Handstand Walk or Handstand Hold
1:00 Double Unders/Crossovers/Double Under Crossovers
1:00 Rest
Workout Guidance:
Boo! Don’t be afraid of these cute little ghosts.
Just like Pac-Man you’re going to eat up these skills and keep it moving.
Lots to work on today so let’s have some fun!
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Monday 3.11.24
Monday’s Multiplex
Work Up To A Heavy Complex Of…
3 Deadlifts
2 Front Squats
1 Shoulder To Overhead
Then…
3 Rounds Of:
9 Deadlifts
9 Toes To Bar
6 Front Squats
6 Chest To Bar Pull-Ups
3 Shoulder To Overhead
3 Bar Muscle-Ups
#= 185/135
Workout Guidance:
Is there anything better than a multiplex?
Games, bowling, darts, pool, and whatever else your heart desires.
Well today we have a workout multiplex. All the barbell movements and all the gymnastics pulling.
Things are programmed a little heavier today so pick a weight you can do each barbell piece unbroken.
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.
Sunday 3.10.24
Sunday Funday
General Warmup
3 Rounds of:
200m Run/250m Row/500m Bike
1 min Samson and Reach
1 min Spiderman and Reach
10 Air Squats
10 PVC Pass Throughs
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-ups or Ring Rows
1 min Childs Pose
1 min alt. Scorpion stretch
10 Push-Ups
Makeup any workout you missed during the week!
Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
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 in March at TILT Sudbury from 12pm-2pm.
-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.