WOD: Sun 11.24.2019 RNG at 8am
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD: Sat 11.23.2019 “Are You In”
NEWS
- TODAY 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention.
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Are You In?”
10-9-8 Front Squats (165/115)
7-6-5 Front Squats (185/135)
4-3-2-1 Front Squats (225/155)
*After every set of front squats do 1 legless rope climb
WOD Guidance & Goals:
Front squat weights will be around 65% 75% and 85% of your 1 rep max. Between sets of front squats you’ll do 1 legless rope climb. Wayland will go from a seated position on the floor. Target 15 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL
Courtesy of Burgener Strength
1) Snatch balance (no dip) – Work up to a max for the day. Once you miss, transition to:
2) Snatch balance – Work up to a max for the day. Once you miss, transition to:
3) Snatch ladder: Every 60 seconds, for as long as possible, complete:
1x snatch + 1x overhead squat
*increase by 10# every min.
4) Bench press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.
WOD: Fri 11.22.2019 “Copycat”
NEWS
- TOMORROW SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Copycat”
With a Partner
3 Rounds
50 Deadlifts (115/75)
50 Box Jumps (24/20)
50 Toes to Bar
WOD Guidance & Goals:
With your partner, divide reps however you’d like! Keep rep sets fast and transitions faster. For the deadlifts ty 15/15 then 10/10, the box jumps in sets of 5-10, and sets of 3-5 on the toes to bar. Target 20 minutes.
Post Time to Comments.
ENDURANCE
5k
WOD: Thu 11.21.2019 “Purple Hat”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
Hang Power Snatch
3×3, across
“Purple Hat”
7 Rounds
7 Hang Power Snatch (75/55)
100 Meter Shuttle Run (10 x 10m)
WOD Guidance & Goals:
Coaches will help you work up to 75-80% of your 1 rep max hang power snatch which you’ll hold across for all three sets. For the metcon, the hang power snatches should be unbroken and SPRINT the shuttle runs. Target 8 minutes.
Post Weight + TIme to Comments.
BARBELL
Courtesy of Burgener Strength
1) Deadlift: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.
2) 4 Sled Push Attempts AHAP
WOD: Wed 11.20.2019 “Cindy”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Cindy”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
WOD Guidance & Goal:
Choose a pace and stick to it! If you are proficient at pull ups and push ups, challenge yourself to do 1 round per minute. If this is your first time attempting “Cindy” target 10 rounds. The push ups will breakdown. Do small sets with quick breaks.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
4x400m, rest 1 min
rest 4 min
5x300m, rest :45
rest 3 min
6x200m, rest :30
BARBELL
Courtesy of Burgener Strength
1) Front squat – Work up to a 1 RM in 10 reps or less.
*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.
2) 8 rounds (16 minutes) – EMOM, perform:
Odd minute: 12 Bicep Curls (6 per side) – GO HEAVY
Even minute: max rep strict Dumbbell pres. If you’re getting less than 6 reps decrease weight
3) Core
20x GHD Sit Ups
rest 60-90 seconds
10x bent over row (AHAP)
Rest 60-90 seconds
WOD: Tue 11.19.2019 “Power Elizabeth…kinda”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
Power Clean
5×2, across
“Elizabeth…kinda”
9-15-21
Power Clean (135/95)
Ring Dip
WOD Guidance & Goal:
Coaches will help you work up to 85-90% of your 1 rep max for the 5 sets of 2 power cleans. For the metcon, aim to complete this workout in under 10 minutes. Choose a weight you can do 7 consecutive reps. Do ring dips in small manageable sets. Do not go to failure.
Post Weight + Time to Comments. Compare scores HERE.
BARBELL
Courtesy of Burgener Strength
1) Squat clean + front squat + jerk: 10 rounds – Every 2 minutes, complete:
1x squat clean + 1x front squat + 1x jerk (work up to a max for the day)
2) Push press: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.
WOD: Mon 11.18.2019 “HeavyDirtySoul”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
- THANKSGIVING WEEK SCHEDULE (11/25-11/30)
- Mon 11/25 + Tue 11/26 – Regular Schedule
- Wed 11/27
- WAYLAND: 5:30a/6:30a, 8:30/9:30a/12:30p/ 5:30p and NO 6:30p
- ACTON: 5:30a/6:30a/9a/5:30p and NO 6:30p
- Thu 11/28 – ONE CLASS at 8am. Beer Mile at 9:15a
- Fri 11/29 – OPEN GYM 8-11a
- Sat 11/30 + Sun 12/1 – Regular Schedule
WOD
“Heavydirtysoul”
5 Rounds:
27 Double Unders
21 Calorie Row
15 Burpees
9 Calorie Bike
Rest 1 Minute
WOD Guidance & Goals:
Double unders will take around :30, the row :60-1:20, burpees :60 and the bike :30-:60. Target 4 minutes per interval.
Post Intervals to Comments. Compare scores HERE.
ENDURANCE
3 x 1000m, rest 4 min
BARBELL
Courtesy of Burgener Strength
1)Hang squat snatch: 10 rounds – Every 2 minutes, complete:
3x hang squat snatch (work up to a max for the day)
2) Back squat: 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 reps.
3) 3 x Max Strict Pull Ups
4) Core
3 Rounds
10x weighted back extensions (45/25)
rest 90 seconds
10x evil wheels
rest 90 seconds
WOD: Sat 11.16.2019 “Games 2011 Triplet Sprint”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
Games 2011 Triplet Sprint…Kinda
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
100 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
200 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
300 Meter Run
5 Muscle Ups
10 Deadlifts (245/165)
15 Sit Ups
400 Meter Run
WOD Guidance & Goals:
Complete the muscle ups or chip away at 5 unbroken strict pull ups and dips or chip away with singles, do the deadlifts unbroken, fast sit ups and fly on the runs! Target 12-15 minutes.
Post Time to Comments.
WOD: Fri 11.15.2019 “Roxanne”
NEWS
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk
WOD
AMRAP 15
20 Burpee Box Jump Overs (24/20)
WOD Guidance & Goals:
Purposefully break the kettlebell swings into two sets (10/10). Then find a steady pace that you can maintain for the 20 burpee box jump overs. Target 4 rounds.
Post Rounds to Comments.
ENDURANCE
3 mile run
Start at :20 slower than your 5k pace. Second mile do at 5k pace. Third mile :20 faster than 5k pace.