Stack That Barbell Today!

High 5
For Load:
Build To A Heavy Set of 5 Back Squat

Into…

AMRAP 15
50 Dubs
10 Step Ups @ 24/20″ @ 50/35#
10 Toes To Bar
(50/15/15, 50/20/20, 50/25/25….)

Workout Guidance:
Having a secret handshake with your buddies is the ultimate sign of cool and exclusiveness.
Making it look easy is taking things to another level.
The next time you think about giving a plain old high 5 stop and do something with a little flair and juice!
Dang…back squats and an up ladder in the same day…someone pinch me!
Hit something heavy for 5 and then get ready to sink your teeth into this super fun and challenging conditioning piece.
I don’t know about you but after the set of 20 step ups and toes to bar I’ll be on the moon checking if it’s made of cheese or not.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Strap on in…

“The Interval”
1:40 On/:20 off x 9 Rounds
Machine Of Choice

Workout Guidance:
I mean what more can I say about this one…
If I could pick one interval to describe TILT this would be it…
You know the drill, that 20 seconds of rest feels like nothing and that 2 minutes of rest after round 5
is better than any birthday gift you’ve ever received.
Enjoy!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Beach Body Loading…

Reach For The Beach
3:00 On/2:00 Off x 5 Rounds
15 V-Ups
18 Deadlifts @ Bodyweight
Max Calories In Time Remaining

Workout Guidance:
The ultimate beach snack is…
Goldfish? Cape Cod Chips? Pringles? Combos?
I’m not sure I can pick one…such a tough choice… Fun fun fun is on the menu today.
Your core is going to feel like those balloons outside of a used car dealership.
On the machines…SEND IT!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Dennis

Raise The Roof
15:00 Clock:
Build To A Heavy Set Of 3 Push Press

Then…

AMRAP 12
12 Box Jumps Overs @ 24/20″
8 Pull-Ups
12 Double DB/KB Push Press @ 50’s/35’s
8 Pull-Ups

Workout Guidance:
The year is 2000…you thought the world was going to end because of Y2K but somehow it didn’t…to show your appreciation you decide to invent the newest dance move and raising the roof is born…
Also, today we’ve got some good ol’ fashioned weightlifting and a fun little conditioning piece!
On the AMRAP pick weights and heights that will allow you to move through each set quickly.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

“1775”
AMRAP 50:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Click HERE for a video explanation and inside look into the workout!

Workout Guidance:
PLEASE ARRIVE 10-15 MINUTES EARLY TO CLASS TODAY IF POSSIBLE!
The workout will be starting very shortly after the start of class as it is an AMRAP 50. Originally this workout is programmed as an AMRAP 60, but we modified it to leave a little bit of time at the start of class to brief the workout/running route and get your equipment ready. If you would like to complete the full 60:00 workout you are welcome to stay after class to finish! If you do want to get in a full warm-up, not have to rush to get your equipment set-up and be ready to go when the clock starts, please show up early today. There will be a general warm-up written on the board you can follow before class, and obviously the coach will be there to help answer any questions as normal! If you are late, you can just jump in whenever you arrive and work with whatever time you have left of the 50:00.  Good luck, move slow and steady, and have fun grinding away through this one!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

P.S- If you are still reading this at this point congratulations, April Fools! This is not the workout for today. Show up to find out what’s really in store for today, I promise it’s just like any other Monday class! Also don’t ruin the surprise for those that didn’t read this far, play along if anyone is talking to you about it 😉

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:
Saturday Sudbury Team Throwdown- Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Diane

Bar-Bender
Teams of 2
For Time:
100 Box Jump Overs @ 24/20
75 hang power cleans
100 pull ups
75 hang power cleans
100 Box Jump overs
#= 115/80

Workout Guidance:
Hanging on to the barbell, and the pull up bar…
As this one goes on you may see the bars start to bend…
On the box jump overs let’s keep the sets short and fast.
On the hang power cleans, let’s see if we can cycle sets of 10-15.
Lastly, on the pull ups let’s see if we can work sets of 5-7 back and forth with our teammate!

Box Brief:
Saturday Sudbury Team Throwdown- Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Naresh

Monopoly
AMRAP 20
2 Wall Walks
4 Deadlifts @ 115/80
8 Front Squats @ 115/80

Workout Guidance:
Long, slow, & grindy…
Like trying to beat your friends in a game of late night Monopoly…
Today we will be working through a longer AMRAP 20.
On the wall walks, let try to keep our reps consistent.
And, on the barbell let’s see if we can hang on for unbroken movements!

Box Brief:
Saturday Sudbury Team Throwdown- Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Estee

Half Way Home
3:00 On / 3:00 Off x 5
500m Row OR 1000m bike
Max Calories on opposite machine in Remaining Time

Workout Guidance:
Run, Row, Rest, Repeat…
The name of the game today is to build our engine…
Today let’s find a pace on both the run, and the machine 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!)

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Savanna

Mega Mandy
OTM x 30
1 – 1 to 3 Strict Muscle Ups
2 – 3 Snatches

Workout 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!

Saturday Team Throwdowns
Next Throwdown will be held Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)