NEW SCHEDULE– NO 11 AM IN-PERSON CLASS MOVING FORWARD

Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo

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

Tabata Time

Question of the Day
If you could add one topping to Chipotle’s options what would it be?

Box Brief
Keep up with that +1 Challenge! Set aside some time today to hit your 14 reps!

NEW SCHEDULE STARTS TODAY. NO 11 AM IN-PERSON CLASS MOVING FORWARD

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Fake Love
On the 3 Minute x 7 Rounds
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
Air Squat

Tabata Time

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

Box Brief
11 AM in-person class cancelled starting TODAY 7/13

NEW VIRTUAL AND OUTDOOR IN PERSON SCHEDULES HAVE BEGUN!

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

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 Hold
5 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
Alternate Cindy Reps: 3,6,9 Reps
Singles, Double Taps, Line Hop
Calories, :45 Cardio
Tuck Crunch, Sit Up
Elbow or Hand Plank, Reduce Time

Tabata Time

Question of the Day
What is your favorite skittles flavor?

Box Brief
11 AM in-person outdoor class will be cancelled starting Monday 7/13

NEW VIRTUAL AND OUTDOOR IN PERSON SCHEDULES HAVE BEGUN!

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

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 3200m
Up Down Devils Press, DB Snatch

Tabata Time

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

Box Brief
The 11AM In-Person class will be cancelled starting Monday 7/13

NEW VIRTUAL AND OUTDOOR IN PERSON SCHEDULES HAVE BEGUN!

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

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

Tabata Time

Question of the Day
What starburst flavor is the best?

Box Brief
11AM Class will be discontinued starting MONDAY 7/13

NEW VIRTUAL AND OUTDOOR IN PERSON SCHEDULES HAVE BEGUN!

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Draft Day
AMRAP 20
1 min On 1 min Off
Pick up where you left off
20 Kettlebell Swings
20 Push-ups
20 KB Lunges
20 Sit-up

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

Tabata Time

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

Box Brief

The 11AM In-Person Class will be cancelled beginning Monday, 7/13

Please reserve spot in class on TRIIB app! Don’t forget your mask and your water bottle!

NEW VIRTUAL AND IN-PERSON OUTDOOR SCHEDULES HAVE BEGUN

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Do Not Disturb
30 min Row/Bike/Ski
OT2M – 3 to 5 Power Cleans (building)

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
Position 3 to 2 to 1 x 5 Reps
Position 3 to 2 x 5 Reps
Position 3 x 5 Reps

Modifications
Deadlift, DB Clean
Any Cardio

Tabata Time

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

Box Brief
Be sure to reserve spot in class on TRIIB before attending!

Please don’t forget your mask!

NEW VIRTUAL AND IN-PERSON OUTDOOR SCHEDULES HAVE BEGUN

https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Child’s Play
AMRAP 10
10 Burpees
10 DB Hang Power Clean + Jerk

Rest 5 mins

AMRAP 5
Max Burpees over DB

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)
Up Down over DB, Step over DB

Tabata Time

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

Box Brief
Be sure to reserve spot in class on TRIIB before attending!
Click HERE for all TRIIB set-up details.

Don’t forget your masks!

NEW VIRTUAL AND IN-PERSON OUTDOOR SCHEDULES STARTING TODAY, 7/6

Charged Up
30-20-10
Thrusters
*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
Front Squat, Push Press, Air Thruster, Air Squat
Distance, Bike, Row, Ski, 2 Min Cardio

Tabata Time

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

Box Brief
Be sure to reserve spot in class on TRIIB before attending!

TILT CLOSED
SUNDAY 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

Tabata Time

Question of the Day
If you were a famous musician, which genre would you perform?

Box Brief