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?) 

 

Thursday 3.20.20

Eugene

GYM CLOSED UNTIL 3/30
NO CLASSES OR OPEN GYM

 


Farm Land Class
AMRAP 15
9 Strict Pull Ups
15 Hand-Release Push Ups
21 Dumbbell Swings

Farm Land Limited/ No Equipment Edition
AMRAP 15
15 Hand Release Push Ups
18 Bent Over Backpack Rows
21 Glute Bridges

General Warm UP
:30 Mountain Climbers
:30 Alternating Scorpion Stretch
:30 Sumo Stance Inchworm
5 Box/Table Push Ups (Least Challenging Version)
:30 Mountain Climbers
:30 Alternating Forearm Plank to Push Up Plank
:30 Good Mornings
5 Knee Push Ups (or Box for Mod)
:30 Mountain Climbers
:30 Sumo Stance Good Mornings or Bent Over “Imaginary Backpack” Rows
:30 Glute Bridge Hold (With alternating leg extension for spice)
5 Floor Push Ups (or Knee/Box for Mod)

Class Specific Warm Up
:10 Inactive Bar Hang
:10 Active Bar Hang
5 Scap Retractions
5 Strict Pull Ups

5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*

10 Dumbbell Deadlifts (DB between feet, grip center of DB with both hands)
10 Dumbbell Russian (Chest/Eye Level) Swings
10 Dumbbell American (Overhead) Swings

*Swap DB for workout weight*

5 Dumbbell Deadlifts
5 DB Russian Swings
5 DB American Swings

Class WOD Warm Up Round:
2 Strict Pull Ups
4 Hand Release Push Ups
8 Dumbbell Swings

Limited/No Equipment Specific Warm Up-
5 Floor Push Ups (or most challenging variation)
5 Hand Release Push Ups
*Do not need to release hands if doing push up to box or table*

10 Bent Over Backpack Rows
*Increase Backpack to workout weight if necessary*
10 WOD Weight Bent Over Backpack Rows

10 Glute Bridges

Limited/No Equipment Warm Up Round:
4 Hand Release Push Ups
8 Bent Over Backpack Rows
12 Glute Bridges

WOD Modifications

Alternate rep schemes
Pull Up- 7 or 5
Push Up- 12, 9 or 7
DB Swings- 15 or 12

Swing DB to eye-level if there are any overhead limitations.
Can’t swing at all? Try DB Sumo Deadlift or Glute Bridges instead.

Alternate No-Equipment WOD Rep Scheme:
9/12/15

WOD Guidance
Class-
2-3 sets at most on both your strict pull ups and hand release push ups.
Break strict work up early and into manageable sets.
Choose a weight on the dumbbell you could complete 21 unbroken. Could break into 2 sets to save grip.

Limited/No Equipment-
Break up hand release push ups early on, into 2-3 sets.
Challenge yourself with bent over row, but shouldn’t be broken into more than 2-3 sets.
Steady on the glute bridges!

Question of the Day
What food would be the best to make a house out of?

Wednesday 3.18.29

Relph

GYM CLOSED UNITL 3/30
NO CLASSES OR OPEN GYM


Palace Class
AMRAP 6
2 Single Dumbbell Reverse Lunges, 20 Double Unders
4 Single Dumbbell Reverse Lunges, 20 Double Unders
6 Single Dumbbell Reverse Lunges, 20 Double Unders
Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6
2 Single Dumbbell Power Snatches, 20 Double Unders
4 Single Dumbbell Power Snatches, 20 Double Unders
6 Single Dumbbell Power Snatches, 20 Double Unders
Continue to add (2) power snatches per round

Palace Limited/Bodyweight
AMRAP 6
2 Odd-Object Reverse Lunges, 20 Double Taps
4 Odd-Object Reverse Lunges, 20 Double Taps
6 Odd-Object Reverse Lunges, 20 Double Taps
Continue to add (2) odd-object reverse lunges per round

Rest 2:00

AMRAP 6
2 Odd-Object Ground to Overhead, 20 Double Taps
4 Odd-Object Ground to Overhead, 20 Double Taps
6 Odd-Object Ground to Overhead, 20 Double Taps
Continue to add (2) Odd-Object Ground to Overhead per round

General Warm Up
3 Rounds
:30 sec Single Unders/ Jumping Jacks
:30 sec Alternating Samson Stretch
:30 sec Alternating Calf Stretch
:30 PVC/Broomstick/Towel Pass Throughs
:30 Inchworm to 2 alternating shoulder taps

WOD Specific Warm Up
Class
8 Bodyweight Reverse Lunges
:30 sec Double Taps
8 Warm up weight Dumbbell Reverse Lunges
:30 sec Double under practice
8 Alternating Dumbbell Deadlifts
5/5 Dumbbell Strict Press (Right/Left)
5/5 1-arm Dumbbell Overhead 1/4 Squats (Right/Left)
8 Alternating Dumbbell Hang Power Snatch
8 Alternating Dumbbell Power Snatch
*Switch to workout weight dumbbell
6 Dumbbell Reverse Lunges, 10 Double Unders
6 Dumbbell Power Snatches, 10 Double Unders

Limited/No Equipment WOD Warm Up
8 Bodyweight Reverse Lunges
:30 sec Double Taps
8 Odd-Object Reverse Lunges
:30 sec Double Taps
8 Odd-Object Deadlifts
8 Odd-Object Strict Press
8 Odd-Object Ground to Overhead
*Switch to workout odd-object weight
6 Odd-Object Reverse Lunges, 10 Double Taps
6 Odd-Object Ground to Overhead, 10 Double Taps

WOD Guidance
Pick a dumbbell weight you can hold onto for twenty plus reps on reverse lunges and power snatches. Stay smooth and steady on double unders
Pick an odd-object, for example a backpack, for reverse lunges and ground to overhead. Stay smooth and steady on double taps while working on timing and rhythm.

Question of the Day
What movie is worth purchasing on demand?

Virtual Class Schedule
9 AM CLASS WOD: https://zoom.us/j/414658247

12 PM CORE: https://zoom.us/j/550462702

3 PM MOBILITY: https://zoom.us/j/400081705

Tuesday 3.17.20

Joe

GYM CLOSED UNITL 3/30
NO CLASSES OR OPEN GYM

Crystal Clove Class
0:00 – 1 mile Run
10:00 – 100/70 Cal Row
20:00 – 100/70 Cal Bike

Crystal Clove Limited/Bodyweight
30 min Run (15 min out and back)

Crystal Clove Track
0:00 – 1 mile Run
10:00 – 400m Walking Lunge
20:00 – 1 mile Run

Warm Up
Please watch the above video for workout information and warmup

WOD Guidance
Longer cardio piece today!
Steady effort throughout.
Let’s breath heavy and have some fun

Question of the Day
With all of this social distancing it’s a good time to get down on some board games/card games…
What’s your #1 game?

Sunday 3.15.20

Todd

TILT Closed Until 3/30

Sundae Fundae Class
2K Row, 2K Ski, or 4K Bike
On the Minute – Up Ladder Burpees
Min 1 – 1 Burpee
Min 2 – 2 Burpees
Min 3 – 3 Burpees etc.
Workout starts on the row, ski, or bike

Sundae Fundae Limited
50, 100 or 150 Burpees
On the Minute – 25 Double Unders
Workout starts on the Burpees

Sundae Fundae Bodyweight
50, 100, or 150 Burpees for time

General Warm Up
2 min slow row/bike/ski or 2 rounds of :30 singles or line hops
:30 Hops to plank
1 min row or :30 high jump singles or line hops
:30 step/step burpee
1 min Moderate pace row or :30 double unders or attempts or line hops
:30 hop/step burpee
1 min faster pace row or :30 WOD style double or singles or line hops
:30 workout style burpees


WOD Guidance
They’re here… your weekly dose of burpees from TILT
Fire up your Sunday sweat!

Modifications
1 for 1 singles for doubles
Burpee to a plank or elevated surface if you are not going to the ground!

Question of the Day
Is peanut butter sweet or savory?

Saturday 3.14.20

Hans Brings Results

TILT Closed until 3/30
No Classes or Open Gym

Radiator Springs
AMRAP 20
1 round of DT @155/105
3 rounds of Cindy

DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks
Cindy = 5 Pull-ups, 10 Push-ups, 15 air squats

Radiator Springs Limited
AMRAP 20
1 Round DB DT (single or double DB)
3 Rounds of Cindy (KBS if no pull up bar)

Radiator Springs Body Weight
AMRAP 20
10 Push Ups
20 V-ups or Tuck Crunches
30 Lunges

General Warm Up
:30 Jumping Jacks
:30 Good Mornings
:30 Spiderman to Air Squats
:30 Walk-Out to High Plank
10 Sit ups

:
30 Jumping Jacks
:30 Good Mornings or KB/DB Deadlift
:30 Air Squat (workout pace)
:30 Plank with shoulder taps
10 Tuck Crunch

:30 Jumping Jacks
:30 Air Squat
5 Push Ups (elevate to a bench to modify)
10 V-Up (or tuck crunch/sit up)

Barbell or DB Specific Warm-Up
10 DL
5 High hang muscle clean
5 1/4 Squats
5 Strict Press

10 DL
5 Hang Power Clean (from pockets)
5 Hang Power Clean (from just above the knee)
5 Push Jerk

*If you have a PVC, go through with a PVC, then an empty barbell.  Make 2 to 3 weight jumps on your bar to find your workout weight.  Go through 1 round of DT at each weight jump.


WOD Guidance
Moderate barbell… break up your rounds of DT to save your grip
If using DB’s or a KB find a light to moderate weight
Break up your push ups early and avoid working to failure!
Steady squats or lunges!
Don’t try to outrun this 20 minute WOD!

Modifications
Modify barbell/DB weight!
Alternate rep schemes for DT: 9 DL, 6 HPC, 3 PJ
Alternate rep schemes for Cindy: 3 Pull Ups, 5 Push Ups, 9 Air Squats
Try elevating your push-ups to a bench or chair!

Demo Videos
Click HERE to see a KBS Demo
Click HERE to see a specific pull up warm up
Click HERE for a push-up demo
Need to break down the deadlift? Click HERE
Click HERE for a hang clean demo
Click HERE for a lunge demo

Get after it and see you on the blog my friends!

Friday 3.13.20

Skelly

GYM CLOSED

 Orbit City
3 Rounds of
100 Mountain Climbers
50 Air Squats
25 Tuck Jumps

Warm Up
:30 Spiderman to air squat
:30 High Plank Hold
:30 Slow air squat

:30 Samson Stretch
:30 Plank with shoulder taps
:30 Air squats

:30 Slow mountain climbers
:30 Moderate speed air squats
:30 Small hops

:30 Mountain Climbers
:30 Air Squats
:30 Tuck Jumps

WOD Guidance
Break up your mountain climbers to keep a solid plank position
Smooth air squats from the start!
Click HERE for a tuck jump demo

Question of the Day
What is the ideal number of pillows to have on your bed?

Box Brief
-Gym will be closed until March 30th

Thursday 3.12.20

Emily

TODAY IS BRING A FRIEND DAY!

Ocean City
Ascending Ladder for 18 mins
10 Russian KBS @ 70/53
10 Abmat Sit-ups
10 Shuttle Runs
20 Russian KBS @ 70/53
20 Abmat Sit-ups
20 Shuttle Runs
30 Russian KBS @ 70/53
30 Abmat Sit-ups
30 Shuttle Runs

Add 10 reps until time

At Home WOD
AMRAP 15
Up Ladder
10 Burpees
10 Sit Ups
10 Jumping Jacks
20 Burpees
20 Sit Ups
20 Jumping Jacks

Add 10 Reps until Time

WOD Guidance
Heavier KB Today!
Add 10 reps until time

Question of the Day
Are you a make your bed every day kind of person or no need?

Box Brief
-Internal Team Throwdown coming April 11th! Click HERE for more info!
-TILT Top Gun Team Throwdown coming June 13th! Click HERE for details and registration link!

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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