WOD: Sun 11.22.2020 RNG

NEWS

THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
  - Mon+Tue – No Changes
  - Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
  - Thu – 7a, 8:15a, 9:30a, 10:45 Beer Mile
  - Fri – 7a, 8:15a, 9:30a
  - Sat + Sun – No Changes
- ACTON
  - Mon+Tue – No Changes
  - Wed – 6a, 7:15a, 8:30a + 4:45p
  - Thu – 7:15a + 8:30a
  - Fri – 7:15a + 8:30a
  - Sat + Sun – No Changes

WOD

“RNG”

METCON

EMOM 35
1. 12/10 Calorie Bike
2. 12 Kettlebell Deadlift + Russian Swings
3. 12 Burpees
4. :45 Plank
5. 100 Meter Run

Weight: 53/35

MASTERS

EMOM 35
1. 10/8 Calorie Bike
2. 10 Kettlebell Deadlift + Russian Swings
3. 10 Burpees
4. :30 Plank
5. 100 Meter Run

Weight: 35/26

MOVE

EMOM 35
1. 8/6 Calorie Bike
2. 8 Kettlebell Deadlift + Russian Swings
3. 8 Burpees
4. :30 Plank
5. 100 Meter Run

Weight: 26/18

Categories: WOD|1 Comment

NEWS

FRI WOD Recording: Here
THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
  - Mon+Tue – No Changes
  - Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
  - Thu – 7a, 8:15a, 9:30a, 10:30 Beer Mile
  - Fri – 7a, 8:15a, 9:30a
  - Sat + Sun – No Changes
- ACTON
  - Mon+Tue – No Changes
  - Wed – 6a, 7:15a, 8:30a + 4:45p
  - Thu – 7:15a + 8:30a, 9:30a Beer Mile
  - Fri – 7:15a + 8:30a
  - Sat + Sun – No Changes

WOD

“Superwoman”

METCON

5 Rounds
5 Dumbbell Thrusters
10 Toes to Bar
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 50/35
Height: 24/20

MASTERS

5 Rounds
5 Dumbbell Thrusters
10 Knee Ups
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 35/20
Height: 24/20

MOVE

5 Rounds
5 Dumbbell Thrusters
10 Leg Lifts
15 Step Ups
Rest 3 Minutes
5 Rounds
5 Dumbbell Clean + Jerks
10 Dumbbell Squats
15 Box Dips

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
For both triplets, you’ll be using 2 dumbbells . Do the five thrusters unbroken for all 5 rounds. The toes to bar, try to do unbroken as long as possible then sets of 5/5. Keep a steady, continuous pace on the box jumps, catching your breath on the step down. Target 10 minutes for the first triplet. Rest 3 minutes before the next triplet. Use two dumbbell for the clean and jerks, again all five rounds do the 5 reps unbroken. The squats are with both dumbbells held in the rack position. The squats should be unbroken every round. The dips break into 10/5 or 5/5/5, and use as your “rest”. Target 10 minutes. This workout (including reset) will take around 23 minutes.

Post Total Time to Comments.

HOME WOD

5 Rounds
5 Lunge+Lunge+Squat
10 V-Ups
15 Box Jumps
Rest 3 Minutes
5 Rounds
5 Burpees
20 Squats
15 Box Dips

ENDURANCE

Rest

Categories: WOD|20 Comments

NEWS

THU WOD Recording: Here
THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
  - Mon+Tue – No Changes
  - Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
  - Thu – 7a, 8:15a, 9:30a, 10:45 Beer Mile
  - Fri – 7a, 8:15a, 9:30a
  - Sat + Sun – No Changes
- ACTON
  - Mon+Tue – No Changes
  - Wed – 6a, 7:15a, 8:30a + 4:45p
  - Thu – 7:15a + 8:30a
  - Fri – 7:15a + 8:30a
  - Sat + Sun – No Changes

WOD

“Fight Song”

METCON

AMRAP 16
20 Kettlebell Swings

30 Hollow Rocks
400 Meter Run

Weight: 53/35

MASTERS

AMRAP 16
20 Kettlebell Swings
30 Tucked Rocks
400 Meter Run

Weight: 35/26

MOVE

AMRAP 16
15 Kettlebell Swings

20 Tucked Rocks
300 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
Try to complete every set of swings unbroken (:30-:40), the hollow rocks you may have to break 15/15 or 10/10/10, then run your 400’s around 2:00. Target 4+ rounds.

Post Rounds to Comments.

HOME WOD

AMRAP 16
20 Handstand Shoulder Taps
30 Hollow Rocks
400 Meter Run

ENDURANCE

10 rounds
100m sprint, 100m jog, 100m walk

Categories: WOD|29 Comments

NEWS

WED WOD Recording: Here
THANKSGIVING WEEK SCHEDULE: Changes will be reflected through the Triib app.
- WAYLAND:
  - Mon+Tue – No Changes
  - Wed – 5:30a, 6:45a, 8a, 9:15a, Teens 3:45p, 4:45p, No 6p
  - Thu – 7a, 8:15a, 9:30a, 10:30 Beer Mile
  - Fri – 7a, 8:15a, 9:30a
  - Sat + Sun – No Changes
- ACTON
  - Mon+Tue – No Changes
  - Wed – 6a, 7:15a, 8:30a + 4:45p
  - Thu – 7:15a + 8:30a, 9:30a Beer Mile
  - Fri – 7:15a + 8:30a
  - Sat + Sun – No Changes

WOD

“Making History”

METCON

On the 4 Minute for 4 Rounds
15/10 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 45/25

MASTERS

On the 4 Minute for 4 Rounds
12/8 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 45/25

MOVE

On the 4 Minute for 4 Rounds
10/6 Calorie Bike
100 Meter Run
20 Sit Ups
15 Ground to Overhead
*do the 2nd and 4th round in reverse

Weight: 25/15

WOD GUIDANCE & GOALS
Bike the designated amount of calories in about 1 min, run 100m in :30, 20 sit ups in :40-:60 and 15 ground to overhead in :30-:45. Move as fast as possible so you have around 1 minute of rest before the next round. The second and fourth round go in reverse order, so start with the ground to overheads and move to the sit ups, etc,. Target 3 min per interval.

Post Intervals to Comments.

HOME WOD

On the 4 Minute for 4 Rounds
10 Flights
100 Meter Run
20 Sit Ups
15 In + Outs
*do the 2nd and 4th round in reverse

ENDURANCE

Rest

Categories: WOD, Travel/Home|31 Comments

NEWS

TUE WOD Recording: Here

WOD

“Who Run The World, Girls”

METCON

40-30-20-10
Calorie Row
Wall Balls
*10 sit to stands end after every round

Weight: 20/14

MASTERS

30-20-10-5
Calorie Row
Wall Balls
*7 sit to stands end after every round

Weight: 14/10

MOVE

30-20-10-5
Calorie Row
Wall Balls
*5 sit to stands end after every round

Weight: 10/6

WOD GUIDANCE & GOALS
Start the row at a moderate pace (1200/900 cal per hour) and try do half the wall ball reps before breaking, then chip away in sets of 10. The last two round, pick up your pace on the row and try to go unbroken on the wall balls. At the end of every set (yes, you end with sit to stands), do sit to stands and use them as your “rest”. Target 18 minutes.

Post Time to Comments.

HOME WOD

400-300-200-100
Meter Run
Squats
*10 sit to stands end after every round

ENDURANCE

2 round
1600m, rest 4 min
1200m, rest 3 min

Categories: WOD|25 Comments

NEWS

MON WOD Recording: Here

WOD

“#smashingceilings”

METCON

4 Rounds
6 Hang Squats Cleans
12 Burpees
18 Chest to Bar Pull Ups
24 Double Unders

Weight: 185/135

MASTERS

4 Rounds
6 Hang Squats Cleans
12 Burpees
18 Pull Ups
8 Attempts

Weight: 155/105

MOVE

4 Rounds
6 Hang Squats Cleans
12 Burpees
18 Ring Rows
32 Single Unders

Weight: 115/75

WOD GUIDANCE & GOALS
Choose a weight for the hang squat cleans that you can cycle for 2-3 reps before having to break. Move at a moderate pace on the burpees. Break pull ups into 6/6/6 or 10/8, and by the third and fourth round sets of 3. Do big sets of dubs/singles. Target 20 minutes.

Post Time to Comments.

HOME WOD

4 Rounds
6 Broad Jumps
12 Burpees
18 Lunges
24 Jumping Jacks

ENDURANCE

Rest

Categories: WOD, Travel/Home|32 Comments

NEWS

INDOOR/OUTDOOR SCHEDULE: Due to this week’s forecast, all workout will be indoors this week.

WOD

Deadlift + Push Press

METCON

Deadlift
5×3, across at 85%

Push Press
5×3, across at 85%

MASTERS

Deadlift
5×3, across at 85%

Push Press
5×3, across at 85%

MOVE

Deadlift
5×3, across at 85%

Push Press
5×3, across at 85%

WOD GUIDANCE & GOALS
Coaches will help you work up to 85% of your 1 rep max. All sets are at the same weight. Take :90 between every set.

Post Weights to Comments.

HOME WOD

1-Leg Good Morning
3 x 15 per side

Glute Bridge
3×25

Push Ups
3×25

ENDURANCE

10 x 300m, rest :60

Categories: WOD|39 Comments

NEWS

SAT WOD Recording: Here

WOD

“RNG”

METCON

20 Sumo Deadlift High Pulls
400 Meter Row
20 Sit to Stands
400 Meter Row
40 Snowboard Squats
400 Meter Row
40 Sit Ups
400 Meter Row
40 In+Out Tuck Jumps
400 Meter Row
20 Push Up Torso Twist
400 Meter Row
20 Kettlebell Swings
400 Meter Row

Weight: 53/35

MASTERS

Weight: 35/26

MOVE

20 Sumo Deadlift High Pulls
300 Meter Row
20 Sit to Stands
300 Meter Row
20 Snowboard Squats
300 Meter Row
20 Sit Ups
300 Meter Row
20 In+Out Tuck Jumps
300 Meter Row
20 Push Up Torso Twist
300 Meter Row
20 Kettlebell Swings
300 Meter Row

Weight: 35/26

Categories: WOD|Comments Off

NEWS

FRI WOD Recording: Here

WOD

“Happy Star-ish”

METCON

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters

Weight: 115/75, 135/95, 155/105, 175/115

MASTERS

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters

Weight: 75/55, 95/65, 115/75, 135/95

MOVE

100-200-300-400
Meter Run
5-7-9-11
Bar Facing Burpee
Thrusters

Weight: 55/35, 65/45, 75/55, 85/65

WOD GUIDANCE & GOALS
Every round, increase the run by 100m and the reps for burpees/thrusters by 2. ALSO, increase the weight of the thruster as the reps increase! The first set should be manageable and fast, the second set of thrusters should be unbroken but difficult reps 5-7, and the third and fourth sets you may have to break in the middle. Target 15 minutes.

Post Time to Comments.

HOME WOD

100-200-300-400
Meter Run
5-7-9-11

Burpee
15-21-27-33
Squats

ENDURANCE

Rest

Categories: WOD|19 Comments

NEWS

THU WOD Recording: Here

WOD

“Snatch + Row”

METCON

STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch

METCON
Row
1K for Time

MASTERS

STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch

METCON
Row
1K for Time

MOVE

STRENGTH
On the 2 Minute for 10 Rounds
2 Power Snatch

METCON
Row
1K for Time

WOD GUIDANCE & GOALS
For the power snatch, coaches will help you build to 50% of your 1 rep max and you’ll build by 5% every 2 minutes. The goal is to be at 95% or even at your 1 rep max by the final set. The reps are not touch and go, drop between each one. You’ll then have a break to put away your weights and regroup before you row an all out 1k.

Post Weight + Time to Comments.