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