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!)

Maria

Quadzruple
4 Rounds Of:
16 Burpees
12 Toes To Bar
8 Power Cleans
#= 185/135

Workout Guidance:
Nothing like a heavy barbell inside of a workout…
Today we will be working through some gymnastics movements, to get to the heavy barbell…
Beasts of the world may be able to go some touch and go sets, while most mere mortals will be completing heavy singles!

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!)

Milo

Ben 10
10 Rounds Of:
10/8 Calories
20 Air Squats
30 Double Unders

Workout Guidance:
Did you know that the original concept for Ben 10 was actually inspired by an idea to create a show about a boy who could transform into superheroes using a watch-like device?
Today we become double under superheroes…
Expect your coaches to bring all the double under tips to class, and let’s try and get our first Dub or make our sets bigger!

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!)

Josh

Double Up
AMRAP 20
8 Shuttle Runs
4 Wall Walks
8 Shuttle Runs
4 Bar Muscle Ups

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.

Harrison

A-Frame
4 Rounds Of:
:40 On/:20 Off
Goblet Squats @ 50/35
Box Jump Overs @ 24/20
Calories
DB Box Step Overs @ 50/35 & 24/20

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.

Phil

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.

Aaron

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.