Todd

Fancy
100 Double Unders
50 DB Snatch
30 Burpee Box DB Step Up
50 DB Snatch
100 Double Unders

Warmup
:30 Singles
:30 Good Mornings
:30 Singles
:30 Air Deadlifts
:30 Singles
:30 Step Down Step Up Burpees
:30 Singles
:30 Box Step Ups

Double Under Warmup
:15 Singles
:15 High Singles
:15 Double Taps
:15 Double Unders

DB Snatch Warmup
10 Deadlifts
10 Hip Pops or High Pulls
10 Push Press (5 and 5)
10 Hang Snatch
10 Snatch

Burpee Box DB Step Up Warmup
2 Step Down Step Up Burpee + DB Box Step Up
2 Drop Down Step Up Burpee + DB Box Step Up
2 Drop Down Snap Up Burpee + DB Box Step Up

Modifications
Reps, SIngles, Double Tap, Line Hop
Hang Snatch, DB Clean
DB Step Up, Unweighted Burpee Step Up

Question of the Day
Is it the bubbles or the water itself that adds flavor to seltzer? Asking for a friend.

Tori and a Very Supportive Linda

Fake Love
OT3M x 7
400m Run
12 Front Squat/Goblet Squat

Warmup
Hinshaw Running Warmup
Front Squat/Goblet Squat Warmup
1 min Alternating Spiderman
:30 Squat Hold
5 Pausing Squats (3 seconds bottom)
5 Slow Squats
5 Squats
5 Front Squat/Goblet Squat

Modifications
Distance, Row, Bike, Ski
Reps, Air Squat

Question of the Day
Are all burritos wraps? Are all wraps burritos?

Laura & Reem

Sundae Fundae
OTM x 30
Min 1 – 1 round Strict Cindy
Min 2 – 60 Double Unders
Min 3 – 15/12 Cal Row/Bike/Ski
Min 4 – 20 V-Ups
Min 5 – :45 Plank

Warmup
Tabata – Row/Bike/Ski/Run/Single Under

Pull-up Warmup
:10 Deadhang on Bar or DB
10 Scap Pull-ups on Bar or DB
5 Easy Ring Row or DB Row
5 Workout Style Pull-ups
Push-up Warmup
5 Scap Push-up
5 Elevated or Knee Push-up
5 Push-up

Air Squat Warmup
1 min Alternating Spiderman
:30 Squat Hold5 Pausing Squats (3 seconds bottom)
5 Slow Squats
5 Squats

Double Under Warmup
:15 Singles
:15 High Singles
:15 Double Taps
:15 Double Unders

Row/Bike/Ski Warmup
:45 Race Pace to Set Numbers
V-Up Warmup
:15 Hollow Hold
5 Tuck Crunches
5 V-Ups

Plank Warmup
:45 Hold (if you cannot complete unbroken bring time down for workout)

Modifications
ALT Cindy Reps: 3,6,9
Reps, Singles, Double Taps, Line Hop
Calories, :45 Cardio
Tuck Crunch, Sit Up
Elbow or Hand Plank, Reduce Time

Question of the Day
What is your favorite skittle flavor?

Krop Top Kyle

Energy
1 mile Run
50 Single Arm Devils Press
1 mile Run

Warmup
Hinshaw Running Warmup
Single Arm Devils Press Warmup
10 Alternating Deadlift
10 Alternating Hip Pop
10 Push Press (5/5)
10 Alternating Hang Snatch
10 Alternating Snatch
2 Burpee + Deadlift
2 Burpee + Hip Pop
2 Single Arm Devil Press

Modifications
Distance, Row, Ski, Bike 3200 m
Up Down Devils Press, DB Snatch

Question of the Day
Do you put bread and butter pickle on your sandwich or dill pickle?

Mark

Elevate
AMRAP 10
10 Medball Cleans
10 Box Jumps

Warmup
:30 Medball Toe Taps
1 min Alternating Spiderman
:30 Medball Toe Taps
1 min Slow Squats
:30 Medball Toe Taps
1 min Alternating Step Ups
:30 Medball Toe Taps
1 min Tuck Jumps (No Rebounding)

Medball Clean Warmup
10 Medball Deadlifts
10 Medball Front Squats
10 Medball Hang Power Cleans
10 Medball Squat Cleans

Box Jump Warmup
5 Low Tuck Jumps
5 Medium Tuck Jumps
5 High Tuck Jumps
5 Box Jumps
5 Box Jumps at Workout Height

Modifications
Medball Front Squat
Tuck Jump, Step Up

Question of the Day
What starburst flavor is the best?

Edwin

Outdoor and Virtual Schedules Running Today
Pre-Sign Up for class on Triib
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Draft Day
AMRAP 20
1 min On
1 min Off
Pick up where you left off
20 KBS
20 Push-ups
20 KB Lunges
20 Sit-ups

Warmup
1 min Pausing Good Mornings
1 min Plank
1 min Samson Reach and Twist
1 min Slow Sit-ups
:30 Pausing Good Mornings
:30 Plank
:30 Samson Reach and Twist
:30 Slow Sit-ups

Kettlebell Swing Warmup
10 Deadlifts
10 Hip Pops
10 Russian Swings
10 American Swings

Push-up Warmup
5 Scap Push-up
5 Elevated or Knee Push-up
5 Push-up

KB Lunge Warmup
10 Front Lunge
10 Reverse Lunge
10 KB Lunge

Sit-up Warmup
5 Butterfly
5 Feet Flat
5 Legs Straight

Modifications
Russian Swing, KB Deadlift
Elevated or Knee Push Up
Bodyweight Lunge

Question of the Day
Do you tan and sleep at the beach or are you an active, game playing beach goer?

Bike Crew

Outdoor and Virtual Schedules Running Today
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Do Not Disturb
30 min Row/Bike/Ski
OT2M – 3 to 5 Power Cleans (building)
Tabata – Front Squats

Warmup
1 min Easy Cardio
10 Deadlifts
1 min Easy Cardio
10 Hang Power Cleans (Pos 1)
1 min Easy Cardio
10 Hang Power Cleans (Pos 2)
1 min Easy Cardio
10 Power Cleans (Pos 3)

Power Clean Warmup
3, 2, 1 x
3, 2, x 5
3 x 5

Modifications
Deadlift
DB Clean Any Cardio

Question of the Day
What side of the shower do you enter on?

Cindy

Outdoor and Virtual Schedules Running Today
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Child’s Play
AMRAP 10
10 Burpees
10 DB Hang Power Clean + Jerk
Rest 5 mins
AMRAP 5
Max Burpees

Warmup
1 min Walkout
:30 Seated Slow Air Strict Press
1 min Walkout + Shoulder Tap
:30 Seated Slow Strict Press
1 min Walkout + Push-up
:30 Seated Slow Single Arm Strict Press

Burpee Warmup
3 Up Downs (any style)
3 Step Down and Step Up Burpee
3 Drop Down and Step Up Burpee
3 Drop Down and Snap Up Burpee

DB Hang Clean + Jerk Warmup
10 Deadlifts
10 Hang Clean
10 Shoulder to Overhead (5 + 5)
10 Hang Clean + Jerk

Modifications
Up Down
Hang Power Clean (no overhead)

Question of the Day
Pimple popping videos– cool or disgusting?

Opera Sean

Outdoor and Virtual Schedules Running Today
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Charged Up
30 – 20 – 10
Goblet Squat
400m Run After Each Round

Warmup
5 rounds of
:30 Alternating Spiderman
5 Slow Squats
100m Run

Thruster Warmup
10 Air Front Squat
10 Air Push Press
10 Air Thruster
5 Front Squat
5 Push Press
5 Thruster

Modifications
Reduce reps, Air Squat
Distance, Bike, Row, Ski, 2 Min Cardio

Question of the Day
If you could be really good at one thing in the world, what would it be?

Kristen

TILT CLOSED
VIRTUAL CLASS SCHEDULE 8 AM Yoga, 9 AM Class
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Sundae Fundae
OTM x 30
1 – 15/12 Cal Row/Bike/Ski or 200m Run or :45 Cardio of Choice
2 – 20 Up Downs
3 – 16 DB Snatch

Warmup
3 rounds of
1 min Easy Cardio
1 min Plank
1 min Air Deadlifts
1 min Childs Pose

Up Down Warmup
3 Step Down and Step Up
3 Drop Down and Step Up
3 Drop Down and Snap Up
DB Snatch Warmup
10 Deadlifts
10 Hip Pops or High Pulls
10 Push Press (5 and 5)
10 Hang Snatch
10 Snatch

Modifications
Up Downs: step down step up, jump down snap in
DB snatch: Hang snatch, DB Clean, Hang Clean

Question of the Day
Where is the best place to take a nap?