Forrest Gump
1600m Run
3 min Rest
1200m Run
2 min Rest
800m Run
Rest 1 min
400m Run

Workout Guidance:
This is Forrest Gump’s favorite workout! You’ll be running so fast those leg braces will snap right off and you’ll make millions farming for shrimp! If running isn’t in the cards, rowing or biking is a great sub!

Box Brief:
Halloween Throw Down Saturday October 21st @ 8:45am at TILT Waltham – Click HERE for details. Sign-up at the front desk!

Mark!

Miracle
AMRAP 5
12 Front Squats @ 135/95
12 Box Jump Over @ 24/20
-Rest 5 min-
AMRAP 5
9 Front Squats @ 155/105
9 Box Jump Over @ 24/20

Workout Guidance:
Ever been to a birthday party and seen someone making balloon animals? Well that will be you on Tuesday. All quads all the time looking like a fit and sexy balloon animal. Unbroken front squats and tucking those knees high on the box jump overs. Let’s have some fun!

Box Brief:
Halloween Throw Down Saturday October 21st @ 8:45am at TILT Waltham – Click HERE for details. Sign-up at the front desk!

Bruce Almighty
5×5 Deadlift

Then…
For Time:
30 Deadlifts @ Bodyweight
50 Push-ups
1000m Row

Workout Guidance:
Getting absolutely JACKED on a Monday! Heavy deadlifts followed by some light-ish deadlifts in a reverse Jackie style workout. For the first piece let’s find a heavy weight and then lift across. On the second part all you need to know is that it ends on the row…time to see the light.

Box Brief:
Halloween Throw Down Saturday October 21st @ 8:45am at TILT Waltham – Click HERE for details. Sign-up at the front desk!

Steph!

Sunday Funday
Row/Bike/Ski/Run
30 min Clock
Every 3 min – 15 reps Core Movement of Choice

Workout Guidance:
Longer piece with some of your favorite core movements sprinkled on top for funsies. Or take a rest day and recharge those batteries for another awesome week at TILT.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

The Final Countdown
For Time:
10 down to 1…
Wall Balls @ 20/14
KB SDHP @ 70/53
Burpees
200m Run after Each Round

Workout Guidance:
Classic Saturday Sweat Fest. Unbroken Wall Balls, Check. Unbroken KB SDHP, Check. Steady and Consistent Burpees, Check. Push the Run, Checkmate. Let’s get fit, have some fun, and sweat our buns off.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Gravitational Pull
For Load:
Work up to a heavy power clean
Then…
For Time:
40 Box Jumps @ 30/24
20 Power Cleans @ 225/155

Workout Guidance:
For Load:
Work up to a heavy power clean
Then…
For Time:
40 Box Jumps @ 30/24
20 Power Cleans @ 225/155

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Coach Kevin!

Nate Went Running
Buy-in: 800m Run

5 rounds of
2 Strict Ring Muscle Ups
4 Strict Handstand Push-ups
8 KBS @ 70/53

Cash-out: 800m Run

Workout Guidance:
All the skills today! We’ve got some rounds of strict Nate sandwiched between two yummy pieces of 800m runs. Expect your coaches to have a plethora of mods for the strict muscle ups and strict handstand push-ups. Pick a weight on the swings you can go unbroken across the five rounds.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Dr. Tabata
Tabata – Bike
Rest 1 min
Tabata – Double Unders
Rest 1 min
Tabata – Bike
Rest 1 min
Tabata – Double Unders

Workout Guidance:
The Tabata Interval was first invented to help elite level speed skaters (#TheMoreYouKnow). Today we have 4 Tabata Intervals and it’s going to be a #CardioParty. Feel free to use today as a skill day for the double under or just let it rip!

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Chieftian
AMRAP 3 x 5
3 Deadlifts @ 275/185
6 Pushups
9 Air Squats
Rest 1 min

Workout Guidance:
A fun spin on the workout The Chief. While it is a heavier deadlift we are still looking for an unbroken set of 3 every time we touch the bar. Consider using a box or band to modify the push-ups to hold unbroken sets and use the air squats to recover for the next set of deadlifts. Lastly, a minute break is about 60 seconds so brace yourself for some heavy breathing.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Chris!

2K Row
For Time:
2k Row

Workout Guidance:
A nice and simple AMRAP to close out the week. Some heavier KB swings and relatively high rep box jumps, this should feel like mixed modal aerobic work – moving at a steady pace throughout. Maintain your rower pace from round 1 throughout the rest of the workout, and choose a KB load that will allow 1-2 sets for the swings. What a classic workout. Today our goal is to break the 2000m into 4 x 500m in our minds. Let’s find a hard pace and hold it. Goal is to go hard in the paint like Shaq on the Lakers.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am