Sunday 3.29.20

Tim

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 8 AM YOGA, 9 AM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo


Sundae Fundae

AMRAP  3 x 5
4 Single DB Cleans/Odd Object Cleans
6 DB Goblet Squats/Odd Object Squats
8 DB Push Press/Odd Object Push Press

Rest 1:00 Between Rounds

General Warm Up
3 Rounds:
:30 DB or Odd Object Toe taps
:30 Active Alt. Spider-Man
:30 Walk-Outs
:30 Air Squats

*increase speed on air squats each round

Class Specific Warm Up
W/ Light DB:
10 Deadlift
8 Single DB Cleans (3 each side)
8 Goblet Squats
8 DB Push Press (3 each side)

W/ Workout Weight DB:

4 Single DB Cleans (2 each side)
6 DB Goblet Squats
8 DB Push Press (4 each side)

Limited/No Equipment Warm-Up
W/Odd-Object:
10 Deadlift
8 Odd Object Cleans
8 Odd Object Squats
8 Odd Object Push Press

Warm-Up Round
4 Single DB Cleans/Odd Object Cleans
6 DB Goblet Squats/Odd Object Squats
8 DB Push Press/Odd Object Push Press

Question of the Day
Do you pronounce it “CAR-MIL” or “CARE-A-MEL”?

Saturday 3.28.20

Jess

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 8 AM CLASS, 9 AM BULLETPROOF BACK
https://zoom.us/j/2740893085
Click HERE to access our Vimeo


Run!

5k Run or 1hr Ruck

For ruck, starting at 20/14# w/vest or backpack.
Experienced athletes can add more weight
Dipping thy toes? Laptop or 6-pack seltzers
Modifications
4k (2.48m), if consecutive miles are not held under 10minutes
3k (1.8m), if consecutive miles are not held under 12
30m Ruck- 15m out, 15m back
30min bike/row
30min bike/row with :30 plank or hollow hold every 2:00 until time is up
Warm Up
200m or 1 min run/bike/row
:30 Jumping Jacks/Jills
:30 Turtle Hurders
:30 Mountain Climbers
:30 knee to chest
400m run or 2 min /run/bike row
:30 over the hurdle forward
:30 figure 4
:30 alternating samson lunge, focus on reaching up
:30 soldier kick, focus on aggressive pull down to full stand
200m or 1 min run/bike/row
:30 high knees, focus on elbows close + arm swing with arms bent at 90 degrees
:30 butt kicks, heels hit butt, knees pointed towards the ground
:30 straight leg drill, think toe taps to a plate, shallow height
:30 toes in walk, heels elevated and away from each other
200m or 1 min run/bike/row
Ruck?
All of the above PLUS
1 min plank with your weight

1 min good morning with your weight

Question of the Day
Is the Easter Bunny a boy or girl?

Friday 3.27.20

Dennis

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM HIIT/Sculpt, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo


Bennie Class
For Time:
100 Dumbbell Snatches
100 Burpees

Limited/No Equipment WOD
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees

General Warm-Up
:30 Jog + Back Pedal around the DB/Backpack (switch directions @ :15)
:60 Walkout to spidermans (each leg)
:30 Side Shuffle around DB/Backpack (switch directions @ :15)
:60 Sampson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
:60 Strict Burpees (step down, push-up, step-up, jump+clap)\

Class Specific Warm-Up
5 DB Strict Press + 5 ¼ Squats w/ DB Overhead (each arm)
:20 DB Hang Snatches Right Arm
:20 DB Hang Snatches Left Arm
:20 DB deadlifts (alternating hands)
:20 DB Snatches (alternating hands)

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead

Tuck Jumps
:20 little Tuck jumps\
:20 Medium Tuck jumps
:20 Full Tuck Jumps

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Warm-Up Round
6 DB Snatches/Odd Object Ground to Overhead
6 Burpees

Modifications
Decrease Reps- 80/70/60 reps of each movement
DB Snatch/Odd Object GTO- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank

WOD Guidance
Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!

QOD
If you could be one Big Cat, which one would you be? 

Thursday 3.26.20

Stacey

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM BODYBUILDING, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Cindy
AMRAP 20
5 Pull Ups or Odd Object Rows or :15 Iso Row Hold
10 Push Ups
15 Air Squats
General Warm Up
:30 Jumping Jacks
:30 Alternating Spiderman
:30 Arm Swings (:15 Across/ :15 Up and Back)
:30 Broad Jumps or Bunny Hops
:30 Side Lunges
:30 Inchworms
:30 Plank Jacks
:30 Air Squats

:30 Cuban Press (with or without PVC/broomstick– just looking for rotation here) https://www.youtube.com/watch?v=3bBXqFivnn8

Specific Warm Up
:15 Scap Retractions
3-5 Strict Pull Ups or :15 Iso Hold with Odd Object
:15 Kip Swings or Slow Bent Over Row
5 Pull Ups or Bent Over Rows or :10 Iso Hold
5 Box/Bench/Table Push Ups
5 Floor or Knee Push Ups
5 Workout Rep Push Ups
5 Slow Air Squats
5 Faster Air Squats
Warm Up Round
3 Pull Ups
4 Push Ups
5 Air Squats
WOD Guidance-
Longer steady grind today!
Pulling movement should be done unbroken throughout.
Break up push ups into 2-3 sets right off the bat!
Smooth on the air squats… rest those arms!
WOD Modifications-
Alternate Rep Schemes
4/8/12
3/6/9
Elevate hands to a box, bench, table or even the wall, to make push ups more manageable.
You can also try an Odd Object Floor Press for Push Ups https://www.youtube.com/watch?v=JN4_yqtPGKM
Can’t squat? Try Glute Bridges or a :15 Wall Sit
Question of the Day-
Which restaurant head chef would you choose to be your at-home cook for all of your meals during the quarantine?

 

Wednesday 3.25.20

Monty

TILT CLOSED UNTIL 3/30
VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM HIIT/SCULPT, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Burp
AMRAP 12
30 Up Downs
:45 Second Plank
60 Mountain Climbers

Post score to comments

General Warmup
2 rounds of:
:30 Jog in place/Row/Bike/Ski/ Jumping Jacks
:30 Knee Tucks to Lunge and Twist
:30 Alternating Calf Stretch
:30 Alternating Twisted Cross
:30 Inchworms
10 Alternating Shoulder taps

Specific Warmup
Up Downs
5 Step down to high plank step back up
5 Jump Back to high plank step back up
5 Up Downs

Plank
:20 Low Plank on forearms
:20 Alternating Low Plank to High Plank
:20 High Plank (top of Push-Up)

Mountain Climbers
10 Slow Mountain Climbers
10 Faster Pace Mountain Climbers

Warmup Round:
5 Up Downs
:20 seconds Plank Hold
10 Mountain Climbers

Modifications:
Up Downs
If you cannot go down to the ground for up downs go to a box/table or elevated height. If you cannot jump for up downs, work with stepping the feet back and then step up to stand. If you have an upper body injury complete tuck jumps.
Plank
If you cannot hold either a low plank or high plank, work with a hollow/tuck hold for :45 seconds
Mountain Climbers
If you cannot complete mountain climbers you can do high knees in place, line hops, or jumping jacks.

WOD Guidance:
All the core work today! Move at a steady pace on up downs. You can do a high plank or low plank for the :45 second plank hold. Pick a plank you can hold for the :45 seconds. Break mountain climbers up to give your shoulders a rest.

Question of the Day:
As a kid, what was your favorite cartoon to watch on TV?

Tuesday 3.24.20

Kyle FITalgo

TILT CLOSED UNTIL 3/30
VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM BODYBUILDING, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo 

 

Fannie
50 – 40 – 30 – 20 – 10
Double Under/Single Under/Jumping Jack/Line Hop/Toe Tap
V-Up/Tuck Crunch/Abmat Situp
Lunge (front or back)

General Warmup
:30 Jumping Jacks or Single Unders
:30 Plank
:30 Right Side Samson and Reach
:30 Left Side Samson and Reach
:30 Jumping Jacks or Single Unders
:30 Right Side Plank
:30 Left Side Plank
1:00 Alternating Samson Reach and Twist
:30 Jumping Jacks or Single Unders
:30 Shoulder Tap Plank
:30 Lunge (front or back)

Specific Warmup
Double Under Progression:
:15 Single Unders
:15 High Singles
:15 Double Taps
:15 Double Unders or Double Under Attempts – https://www.youtube.com/watch?v=82jNjDS19lg

Tuck Crunch + V-Up Progression:
:10 Egg Hold (knees tucked to chest and chin tucked to chest with arms hugging knees)
:10 Hands to the Side (hands are off the ground)
:10 Right Leg Out (hands by the side with right leg fully extended)
:10 Left Leg out (hands by the side with left leg fully extended)
:10 Full Hollow Hold or Rock – https://www.youtube.com/watch?v=p7j02V1fIzU

5 Tuck Crunches – https://www.youtube.com/watch?v=jXhCVgNYDow

5 V-Ups – https://www.youtube.com/watch?v=7UVgs18Y1P4

Lunge Progression:
Step Forward or Back – https://www.youtube.com/watch?v=A5Z7MMktdSg

Warmup Round:
10 – Double Unders/Single Unders/Jumping Jacks/Line Hops/Toe Taps
10 – V-Ups/Tuck Crunches/Situps
10 – Lunges

Modifications:
If jumping isn’t happening today sub high knees (1:1) for the double unders.
If your core is still smoked from Saturday try subbing a good morning (1:1) for the v-ups. You could also cut the core reps in half (25-20-15-10-5)
Instead of lunges you could always step up on a bench (1:1) or try air squats (1:1).

WOD Guidance:
Front loaded workout today! First two rounds are most of your work. Get through the 50 and 40 at a steady pace and then turn it on. Break the v-ups early and often and hold yourself to a high standard on the movement. Don’t worry about your time worry about the quality of your reps. On the lunges just keep moving. Also, have some fun!

Question of the Day:
What is the best movie series to watch while you’re home for the next two weeks?

Monday 3.23.20

A-A-Ron

TILT CLOSED UNTIL 3/30
VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 5 PM CLASS
https://zoom.us/j/2740893085

 


Buzz Class

AMRAP 15
2,2,2/4,4,4/6,6,6 …
Strict Pull Ups
Single Arm DB Squat Clean
Burpees over DB

Buzz No Equipment
AMRAP 15
2,2,2/4,4,4/6,6,6 …
Odd Object Row
Odd Object Squat Clean
Burpee over Odd Object

General Warm Up
:30 MTN Climbers (slow)
:30 Hops to plank/Frog hops
:30 Spiderman to air squat
:30 Good morning
:30 ring row/light DB row (double hand)

:30 MTN Climbers (faster)
:30 Hops to plank/Frog hops
:30  Air squat
:30 Good morning
:30 ring row/light DB row (double hand)

Movement Specific Warm Up
5 easy Ring Row or light DB/ OddObject row per side
5 scap retractions (on rig or with DB/OO)
5 strict Pull ups

:30 ALT DB/O.O. Deadlift
:30 slow DB/O.O. squat
5 DB/ O.O. Squat Clean per side (use light weight then repeat with workout weight if both are available)

4 step/step -step over burpee
4 hop/step – step over burpee
4 hop/snap – step or hop over burpee

Modifications
Pick any pulling movement! Pull Up, Ring row, DB/O.O row etc.
Weight on DB/ weight of Odd object
Try a power clean of you are not squatting!
Stick to normal burpees if you are not hoping/stepping over!

WOD Guidance
Break up your strict pull ups early
The first few rounds are a trap! Move smooth from the start and don’t try tp outrun this WOD!
Alternate hands each rep or after a few on your DB squat cleans!

Question of the Day
Let me set the scene, you are at a restaurant, the dessert menu comes, what PERFECT dessert option are you hoping for?

Sunday 3.22.20

Allyssa

TILT CLOSED UNTIL 3/30
VIRTUAL CLASS SCHEDULE 8 AM YOGA, 9 AM CLASS
https://zoom.us/j/2740893085

Sundae Fundae
Tabata Up Down
Tabata Hollow Rock/Hold
Tabata Push ups
Tabata KBS/DBS/Glute Bridges
Tabata Plank

*Complete one full “Tabata” for each movement before switching to the next.
*One full Tabata = 8 Rounds of :20 work/ :10 rest

General Warm-Up
:30 Step Down to Plank and Step Up
:30 Tuck Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Walk-Outs
:30 Jump Down to plank and Step Up
:30 Tuck Hold/Rocks with 1 Foot Out
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold
:30 Jump Down to Plank and Jump Up (Up Down)
:30 Hollow Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold

Class Specific Warm-Up
5 Workout Style Push-Ups
10 DB or KB Deadlift
10 DB or KB Eye Height Swings
10 DB or KB Overhead Swings

Class WOD Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
KBS/DBS
Plank

Limited/No Equipment Specific Warm Up
5 Workout Style Push-Ups
:10 Glute Bridge Hold
10 Glute Bridges

   Limited/No Equipment Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
Glute Bridges
Plank

WOD Modifications
For the hollow rock or hold, make sure your lower back is touching the ground. Tuck a knee or both in if needed.
For the Push-Ups, make sure you choose a modification that allows you to move well for the majority of the :20. Elevate if needed.
Choose a weight on the dumbbell or kettlebell that you can hold on for the full :20.

Question of the Day
What is your go-to quarantine snack?

 

Saturday 3.21.20

Saturday Squad

TILT CLOSED UNTIL 3/30
VIRTUAL CLASS SCHEDULE 8 AM
https://zoom.us/j/2740893085

King Tut
10 Burpees
10 Burpees
25 Shoulder Taps
10 Burpees
25 Shoulder Taps
50 Lunges
10 Burpees
25 Shoulder Taps
50 Lunges
100 Sit UPS
10 Burpees
25 Shoulder Taps
50 Lunges
100 Sit UPS
150 Air Squats

If you have a weight vest, wear it!

Modifications
Reps of respective movements : 10/15/50/75/100
Burpees to plank or elevated item, if not going to ground
Shoulder taps can be a static plank hold of :25
Lunges can be same side, or reverse depending on athlete needs -or- alternating single leg glute bridge
Sit ups can be static hold tuck crunch for an accumulated :90
Squats to target, or static hold against wall for accumulated 2:30
General Warm Up
2 Rounds
:30 Running in place
:30 plank + press into ground, think of leaning into one side with arms straight
:30 push up to down dog
20 or 30 shoulder taps
:30 Spider-Man with twist both directions
:30 Soldier kicks
:30 slow sumo squat
:30 sit ups
:30 Squat therapy, or 5 reps
Movement Specific Warm up
4 Step back, step up burpees
4 step back, jump up burpees
4 jump back, jump up burpees
5 Lunges, same leg
5 lunges, opposite leg
10 lunges, alternating/game time choice
4 sit ups, legs straight
4 sit ups, knees bent + feet down, chest to thighs
4 sit ups, butterfly (hips open)
5 reps of game time choice
8 Air squats, with 3-sec pause at bottom
8 Air squats, with 1-sec pause at bottom
10 reps Air squat at game time choice
Warm Up Round
4 burpees
5 shoulder taps
6 lunges
7 sit ups

8 air squats

Question of the Day
What’s one pair of sneakers you had growing up that you wish you had today?

Friday 3.20.20

Mike

GYM CLOSED UNTIL 3/30 
VIRTUAL CLASS SCHEDULE 7 AM, 9 AM, 12 PM, 5 PM
Click HERE to hop into class!

 

Garage Fight Class
3 Rounds
1 Min at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops Over the Dumbbell
Single Arm Push Presses
Burpees
Rest
*On the single arm work, alternate hands every 5 reps*

Garage Fight Limited/No Equipment
3 Rounds
1 Min at Each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpee
Rest

General Warm-Up
Dumbbell/Backpack Facing Step Over and Back :30
1 Spiderman each leg + 2 Air Squats :30
Single Leg RDL’s (Bend over and touch your toes!) :30
Arm Circles Forward :15
Arm Circles Backward :15
Step Down and Step Up Plank Burpees :30
Dumbbell/Backpack Lateral Step Overs :30
3 Tempo Air Squats (:05 decent, :05 Pause)
Good Mornings (Bodyweight or Weighted) :30
Arm Hugs :15
Imaginary Dumbbell Strict Press :15
Jump Down and Jump Up Plank Burpees :30

Class Specific Warm-Up
5 Dumbbell Goblet Squats
5 Dumbbell Push Press
5 Dumbbell Thrusters
5 Dumbbell Deadlifts each hand (not alternating)
5 Dumbbell Hang Power Cleans each hand (not alternating)
5 Dumbbell Power Cleans each hand (not alternating)
:30 Hops over Dumbbell (start slow, build speed)
5 Dumbbell Strict Press each arm
5 Dumbbell Push Press each arm
2 Step Down and Step-Up Burpees
2 Jump Down and Step-Up Burpees
2 Jump Down and Jump Up Burpees

Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Dumbbell Push Press
Burpees

Limited/No Equipment Specific Warm-Up
5 Backpack Squats
5 Backpack Push Press
5 Backpack Thrusters
5 Backpack Deadlifts
5 Backpack Hang Power Cleans
5 Backpack Power Cleans
:30 Hops over Backpack (start slow, build speed)
5 Backpack Strict Press
5 Backpack Push Press
6 Reverse Lunges
6 Backpack Reverse Lunges

Warm-Up Round:
Tabata Style (:20 on/:10 Transition)
Backpack Thrusters
Backpack Power Cleans
Hops over the Backpack
Backpack Push Press
Backpack Reverse Lunges
Burpees

WOD Modifications
Thruster Modifications- Front Squats, Air Squats, Cossack Squat

Power Clean Modification- Deadlift, Hang Power Clean
Hops Over Dumbbell Modifications- Step over the Dumbbell
Push Press Modifications- Strict Press, DB Floor Press, Bent over Rows
Burpee Modifications- Plank Burpees, Box/Bench/Couch Burpees, High Knees/Butt Kickers 

WOD Guidance:
Work for :45-:50 per movement (except for the burpees/reverse lunges, work for the full :60!) at a steady pace in Round 1. Try to match your numbers in Round 2, and then go for a high score Round 3!! 

Question of the Day
 What was the last thing you almost bought online but didn’t pull the trigger? (Do you regret not buying it? Did you make the right choice? Are you going back on Amazon right now to buy it?) 

 

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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