Wednesday 4.7.21

Slav!

Virtual Access: https://zoom.us/j/2740893085

“Weightlifting Wednesday”
3×8 Single Leg Deadlifts (each leg)
*15 Banded Good Mornings after each set

3×16 Single Arm Ring Rows (8 each)
*15 Seated Banded Rows after each set

3×8 DB Floor Press
*15 Banded Tricep Pull Downs after each set

Virtual WOD
AMRAP 5

20 Single Arm DB Presses (10/side)
20 Plank Shoulder Taps
:20 Hollow Hold

Rest 1:00

AMRAP 5
10 DB Snatches
10 Hand to Toes
:20 Hollow Rocks

Rest 1:00

AMRAP 5
10 DB Overhead Lunges (5/side)
10 Push-Ups
:20 Deadbugs

WOD Guidance:
Good ol’ fashion pump session today!

QOD:
What is your “old person” habit?

Box Brief:
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Tuesday 4.6.21

Mary!

Virtual Access: https://zoom.us/j/2740893085

“Bond”
21-15-9
Wall Balls
Toes to Bar
Burpees

WOD Guidance:
Big Sets/Unbroken Wall Balls
Manageable sets on T2B
Fast Burpees

QOD:
If you started a band what would your band name be? And what type of music?

Box Brief:
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Monday 4.5.21

Building those Boulder Shoulders today!

Virtual Access: https://zoom.us/j/2740893085

“Owl’s Head”
AMRAP 20
400m Run
Max Strict Press @35’s/20’s

WOD Guidance:
Find a pace you can match on the runs
Lighter DB’s 

QOD:

Box Brief:
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury

Sunday 4.4.21

Jean!

Virtual Access: https://zoom.us/j/2740893085

“Sundae Fundae”
5 Rounds:
5 Front Squats
10 Air Squats
20 Jumping Lunges
:30 Bike Sprint
Rest 3:00

WOD Guidance
Legs, Legs, and then more Legs!

Box Brief
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Saturday 4.3.21

Ajay and Gary!

Virtual Access: https://zoom.us/j/2740893085

“Release Me”
10 DB HPC + J

10 DB HPC + J
20 Pull-ups

10 DB HPC + J
20 Pull-ups
40/28 Cals

10 DB HPC + J
20 Pull-ups
40/28 Cals
80 Push-ups

10 DB HPC + J
20 Pull-ups
40/28 Cals
80 Push-ups
160 Double Unders

WOD Guidance:
Small, smart sets on the gynmastics!
Back loaded workout, start out smooth and steady!

Box Brief
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Friday 4.2.21

Friday Mood

Virtual Access: https://zoom.us/j/2740893085

We Didn’t Start The Fire”
AMRAP 3 x 5
3 Deadlift
6 Box Jump
9 Sit Ups
Rest 1 min

WOD Guidance:
Unbroken and fast movements today!

QOD:
Do you eat jellybeans one at a time or a handful at a time?

Box Brief
Strength and Conditioning Seminar with Coach Brian staring April 11th, click HERE for details!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Thursday 4.1.21

Ed!

Virtual Access: https://zoom.us/j/2740893085

“21.2/17.1”
10 DB Snatch
15 Burpee Box Jumps
20 DB Snatch
15 Burpee Box Jumps
30 DB Snatch
15 Burpee Box Jumps
40 DB Snatch
15 Burpee Box Jumps
50 DB Snatch
15 Burpee Box Jumps

WOD Guidance:
Hold onto the DBs for big sets
Find a stead pace on the BBJ and stay moving!
Click
HERE to view full workout strategy!

QOD:
Do you eat the popcorn kernels?

Box Brief
AND THE WINNER OF THE 2021 AFFILIATE CUP IS…… TEAM GOLD!!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Wednesday 3.31.21

Burpees for days!

Virtual Access: https://zoom.us/j/2740893085

“Fortitude V2”
OTM x 30
1 – 15 Burpees
2 – 5 Squat Cleans (50s/35s)

WOD Guidance
:40-:45 Seconds on your burpees in Round 1
1-2 Sets on your DBs

QOD:
When showering do you face the water or face away?

Box Brief
AND THE WINNER OF THE 2021 AFFILIATE CUP IS…… TEAM GOLD!!
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Tuesday 3.30.21

Ready to Run!

Virtual Access: https://zoom.us/j/2740893085

“Cement Mixer”
OT3M x 7
400m Run
12 Toes to Bar

WOD Guidance:
No Longer than 1:45 on your run
Get T2B done in 1 or 2 sets
Aim to get at least :45 of rest per round

QOD:
When do you officially start wearing flip flops?

Box Brief
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

Monday 3.29.21

I spy Wall Balls today!

Virtual Access: https://zoom.us/j/2740893085

“Swing the Mood”
50/35 Cals
60 Wall Balls
120 Double Unders

Rest 5 Mins

120 Double Unders
60 Wall Balls
50/35 Cals

WOD Guidance:
No longer than 3:00 on your C2
Consistent sets on your Wall Balls
No more than 1:30 on your rope

Box Brief
NEW Kids Fitness Class Time: 11:00am-11:30am in Sudbury
No Kids’ Class on Sunday 4/4

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.

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