Wednesday 4-12-22
Lincoln Hawk
15 Strict Pull-Ups/Box Dips
50 Double Unders
12 Strict Pull-Ups/Box Dips
40 Double Unders
9 Strict Pull-Ups/Box Dips
30 Double Unders
6 Strict Pull-Ups/Box Dips
20 Double Unders
3 Strict Pull-Up/Box Dips
10 Double Unders
This workout combines two high skill movements in the double-under and the strict muscle-up. While most of our athletes won’t be doing a strict ring muscle-up today, it’s important that we all pick a point in our coach’s progression that challenges both our skill and our strength. Today, look for your coach to take you through a strict muscle-up progression and try to think about a point in that progression that works for you,. Additionally, challenge yourself on double-unders. If you find that double-unders are something that challenges you, this is a good skill to consider touching for 5-10 minutes every day for a couple weeks. Skills come quickly, but only if we work on them!
Box Brief
**Save the Date**
Where: TILT Southborough – 12 Southville Road – Click HERE for all details!
Tuesday 4-12-22
The Green Knight
5×5 Deadlift
9-15-21
Calories
Bodyweight Deadlifts
Workout Guidance
Today is a two-part workout, with a strong deadlift focus. Part 1 consists of a 5 sets of 5 in the deadlift with full recovery between sets. When we do these deadlifts, let’s focus on stopping on the floor and resetting each time, rather than bouncing the plates off the floor to cycle into the next rep. We do our deadlifts this way during strength pieces because most people fail the deadlift in the very beginning, off of the floor. When we bounce the bar off the floor, we’re using the elastic energy of the barbell to change direction into our next rep, essentially training around the part of the lift where we need to be the strongest. Although we advise against touch-and-go deadlifts for strength, they’re entirely appropriate for todays’ workout where speed is our primary goal. We’re looking for a deadlift weight that we could do for 15+ reps unbroken if we were fresh. Inside the workout, it’s acceptable to take one break on both the set of 15 deadlifts and the set of 21 deadlifts. Try to maintain a steady pace on the calories, rather than sprinting through the first set of 9 and falling off a cliff.
Question of the Day
What’s the artsiest thing that you enjoy regularly?
Box Brief
Gym Closed Sunday 4/17
**Save the Date!**
7th Annual 24 Heroes Fundraiser
When: May 29th – May 30th
Where: TILT Southborough – 12 Southville Road
Click HERE for all details!
Monday 4-11-22
Head, Shoulders, Knees and Toes
30-20-10
Push-ups
Toes to Bar
Wall Balls
QOD
What’s your favorite PBS show?
WOD Guidance
Today is a short day, with a big grind to start in the first round. For most athletes, the limiting factor is going to be shoulder fatigue, especially in the transition from wall balls back to push-ups. Although it can be tempting to go big on that first set of push-ups, we should instead focus on going in with a game plan and think about limiting ourselves to small sets of push-ups even at the beginning. The highest skill component today is by far the toes-to-bar. As this is a shorter workout, your coaches will have plenty of time to lead you through a skills clinic in the toes to bar, in order to get you to the scaling option that’s most appropriate for you. Whatever we choose, let’s make sure to control our swings on the bar, and try to stay away from singles in this workout.
Box Brief
**Save the Date**
Where: TILT Southborough – 12 Southville Road – Click HERE for all details!
Friday 4-7-22
Compound Interest
AMRAP 20
4 Toes to Bar
8 DB Snatch @ 50/35
32 Double Unders
QOD
Which business do you not understand the workings of?
Box Brief
**Save the Date**
Where: TILT Southborough – 12 Southville Road – Click HERE for all details!
Thursday 4-7-22
Senioritis
Row/Bike/Ski 6 rounds of
:50 On :10 Off
:40 On :20 Off
:30 On :30 Off
:20 On :40 Off
:10 On :50 Off
QOD
What’s your best memory from high school?
Box Brief
**Save the Date**
Wednesday 4-6-22
Jelly Belly
3 Rounds:
200m Run
20 V-Ups
200m Run
20 Double DB or KB Front Squats @ 50/35 or 53/35
QOD
What candy did you like as a kid that you find gross now?
Box Brief
**Save the Date**
Where: TILT Southborough – 12 Southville Road – Click HERE for all details!
Tuesday 4-5-22
Tank Top Tan
5×3 – Weighted Pull-up
10-8-6-4-2
Strict C2B/COB/Ring Row
20-16-12-8-4
Hand Release Push-up
:30 Machine Sprint after Each Round
QOD
What’s the article of clothing that you bust out when it gets warm out?
Box Brief
**Save the Date**
Where: TILT Southborough – 12 Southville Road – Click HERE for all details!
Monday 4-4-22
4 Rounds:
20 Clean and Jerks @ 50/35 LB.
800m Run
Question of the Day
Who’s a historical figure that you admire?
Box Brief
7th Annual 24 Heroes Fundraiser When: May 29th – May 30thWhere: TILT Southborough – 12 Southville Road Click HERE for all details!
Friday 4-1-22
7×3 Squat Clean Thruster
21-15-9
Hang Squat Clean Thruster @ 35/20
Burpee
Question of the Day
Who’s a side character in a movie or TV show that you can’t get enough of?
Box Brief
Mobility and Flexibility Assessment Seminar with Coach James on April 3rd at TILT Southborough. Check out the video below for more details!
7th Annual 24 Heroes Fundraiser When: May 29th – May 30thWhere: TILT Southborough – 12 Southville Road Click HERE for all details!
3-31-22
Reverse Jerry
1 Mile Run
2k Row
Time Domains:
8 Minutes Rowing
8-9 Minutes Running
4K Bike for Row
3200m Bike for Run
Question of the Day
Who’s a side character in a movie or TV show that you can’t get enough of?
Box Brief
Mobility and Flexibility Assessment Seminar with Coach James on April 3rd at TILT Southborough. Check out the video below for more details!
7th Annual 24 Heroes Fundraiser When: May 29th – May 30thWhere: TILT Southborough – 12 Southville Road Click HERE for all details!
Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.