Wednesday 04.08.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 45 minutes after the first live class of the day.



“Glacier”

27 – 21 – 15 – 9
DB Thruster/Odd Object Thruster/PVC Thruster/Air Thruster
Burpee over DB/Burpee over Odd Object/Burpee/Up Down



General Warm Up-

2 Rounds
:45 Jog in Place, Row, Bike or Ski
:30 Hold Samson Stretch (Right foot forward)
:30 Hold Samson Stretch (Left foot forward)
:30 Alternating Spiderman
10 Air Squats
:30  Inchworms

Specific Warm Up
Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
5 Front Squats
5 Push Press
5 Thrusters (reset when DB/OO/PVC/Hands get back to shoulders)
5 Full Thrusters (timing and speed)

Burpee Over Dumbbell/Burpee Over Odd Object/Burpee/Up Down
3 step back step up burpee/up down (step over dumbbell/object)
3 jump back step up burpee/up down (step over dumbbell/object)
3 jump back jump up burpee/up down (jump over dumbbell/object)

Warm Up Round
5 Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
5 Burpee Over Dumbbell/Object/Burpee/Up Down
3 Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
3 Burpee Over Dumbbell/Object/Burpee/Up Down


WOD Modifications
Reps 21-15-12-9
Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster-, Front Squat, Push Press, Air Squat, Glute Bridge, Hip Thrust
Burpee Over Dumbbell/Object/Burpee/Up Down- Plank Burpee, Knee Tucks
*If you have row, bike, ski erg- Calories 21-15-12-9

WOD Guidance
Break up bigger sets on thrusters and keep moving on the burpees. Sprint to the finish!


Tabata Time!



Question of the Day-


Box Brief-
Zumba Class tonight (4/8) at 6 PM!

Click HERE to track your points for the TILT Affiliate Quarantine Cup.

Tuesday 04.07.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 45 minutes after the first live class of the day.


“Wind Cave”
100 – 80 – 60 – 40 – 20
Double Unders/Single Unders/Line Hops/Toe Taps/Jumping Jacks
50 – 40 – 30 – 20 – 10
Situps
*400m Run or 100 High Knees + 50 Mountain Climbers after each round


General Warm Up
400m Run (~2 minutes)

:30 Single Unders
:30 Plank
:30 Right Foot Hops
:30 Right Side Plank
:30 Left Foot Hops
:30 Left Side Plank
400m Run

Specific Warm Up
Double Unders:
:20 Singles
:20 High Singles
:20 Double Taps
:20 Double Unders

Sit-ups:
5 Butterfly Sit-ups
5 Straight Legged Sit-ups
5 Knees Up and Feet Flat Sit-ups

Warm Up Round
20 Double Unders

10 Sit-ups
200m Run


WOD Guidance-
Smooth and steady is the name of the game today!
Spend no more than :90-1:15-1:00-:45-:30 seconds on your jump rope, respectively.
Higher sit up volume today, modify accordingly.
Do not try to PR your first 400m run! Pace that baby out.


WOD Modifications-
Double Unders – Singles, Line Hops, Toe Taps, Jumping Jacks, or Double Taps
Sit-ups – Good Mornings or Plank Hold (2:00/1:30/1:00/:45/:30
Run – 300m, 200m, Row, Bike, Ski, 1 min out + 1 min back, or 100 High Knees + 50 Mountain Climbers)


Tabata Time!

:20 Movement 1/ :10 Rest/ :20 Movement 2/ :10 Rest, etc. for 8 rounds (4 rounds of each movement)


Question of the Day-
How many characters can you name?


Box Brief
Zumba Class going down Wednesday evening at 6 pm! Same Zoom link!

Monday 04.06.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 45 minutes after the first live class of the day.



“Denali”

AMRAP 10
10 Air Squats
9 Right Arm DB Snatch/Odd Object Snatch
10 Pushups
9 Left Arm DB Snatch/Odd Object Snatch


General Warm Up

2 Rounds of
:30 Spiderman
:30 Walkout to Plank
:30 Good Morning
then…
:30 Slow Air Squat
:30 Plank Hold
:30 Good Morning

10 Air Squat
5 Push Up (from knees or elevated surface)

5 DB or O.O. Deadlift per side
10 Air Squat
5 Workout style Push Ups

DB/O.O. Snatch Warm Up
5 Hang db wing or pull/ side
5 Hang Dumbbell Snatch per side
5 Dumbbell Snatch per side

Modifications
DB/O.O Clean or deadlift
Push Ups to an elevated surface or from knees

Warm Up Round
5 Air Squats
4 Right Arm DB Snatch/Odd Object Snatch
5 Pushups
4 Left Arm DB Snatch/Odd Object Snatch

Tabata Time!


Question of the Day

Did Carole Baskin feed her husband to the tigers?

Box Brief
-Zumba going down Wednesday at 6 pm! Same ZOOM link!

Sunday 04.05.20


GYM CLOSED

NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


“Rocky Mountain”
200 Jumping Jacks
150 Mountain Climbers
100 Up Downs
50 Hollow Rocks


General Warm Up
:30 Jumping Jacks
:30 Plank Hold
:30 Step Down to Plank, Step Up
:30 Tuck Hold

:30 Jumping Jacks
:30 Slow Mountain Climber
:30 Jump Down to Plank, Step Up
:30 Tuck Hold with One Leg Out

:30 Jumping Jacks
:30 Fast Mountain Climbers
:30 Up Downs
:30 Hollow Hold

Movement Specific Warm Up
:20 Tuck Rock, Using Arms for Momentum
:20 Tuck Rock with One Leg Out, Using Arms for Momentum
:20 Hollow Rock, With Arms by your Sides
:20 Workout Style Hollow Rock

Warm Up Round
:20 Seconds At Each Station:
Jumping Jacks
Mountain Climber
Up Down
Hollow Rock


WOD Guidance-
These movements are sneaky! Break things up into manageable sets!
Aim for sets of 50 on Jumping Jacks, sets of 25-50 on Mountain Climbers,
steady pace on the up downs, and sets of 10 on Hollow Rocks.


WOD Modifications-
Jumping Jacks- 150/100/75 reps, Line/Bunny Hops, 3 Min Row/Bike
Mountain Climbers- 100/75/50 reps, Plank Shoulder Taps, High Knee March
Up Downs- 75/50/25 Elevated Surface, Step Feet
Hollow Rock- 40/30/25 reps, Hollow Hold, Plank Hold (accumulate :90 sec-2 min in hold)


QOD:
What “old person things” do you do?

Saturday 04.04.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.



“Congaree”

AMRAP 12
2,2,2/4,4,4/6,6,6…
Dumbbell or Odd Object Push Press
Dumbbell or Odd Object Row
V-Ups


General Warm Up:
:30 Running in place
:30 Jumping Jacks
:30 Alternating Scorpion Stretch
:30 Push Up + Down Dog
:30 Running in place
:30 Mountain Climbers
:30 Scapular Push Ups
:30 Prone I-Y-T’s

Movement Specific Warm Up:
5 Sit ups with Legs Straight
5 Tuck Crunches
5 Suitcase Crunches (Tuck crunch with higher elevation of heels)
5 Single-Leg V-Ups
5 Full V-Ups

10 Alternating DB Deadlift
10 Weighted Scapular Retractions from workout position (5 and 5)
10 Dumbbell Row

Handcuff drill 
10 total Strict Press (5/5)
10 total Dip + Stand with weight (5/5)
10 Total Push Press

Warm Up Round:
2, 2, 2/ 4, 4, 4
Push Press
Row
V-Up


Modifications-
1. Single Arm/Strict Press/Push Ups
2. Row from a supported stance(bench or chair)/Alt. Renegade Row
3. Alternating leg v-ups/tuck crunch/sit ups
4. Overall volume. Up by 1 every round, or rounds stay the same for duration.


Question of the Day-

What is one article of clothing that someone could wear that would make you walk out on a date with them?



Box Brief-

Join us for the TILT Affiliate Quarantine Cup! Click HERE for more information!
Click HERE to Register!

Just a few days left to get as many squares on your Quarant-INGO board as you can!

FriYAY 04.02.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


“Acadia”
3 Rounds of:
50 Lunges
50 Burpees
*Wear a vest if you have one


General Warm Up
:30 Front to Back Hops
:30 Samson and Reach
:30 Front to Back Hops
:30 Good Mornings
:30 Side to Side Hops
:30 Alternating Spiderman
:30 Side to Side Hops
:30 Walk Out to Plank
:30 Right Foot Hops
:30 Samson to Hamstring Stretch
:30 Left Foot Hops
:30 Bootstrapper Stretch

Movement Specific Warm Up
Lunge
:30 Front Lunge
:30 Back Lunge

Burpee
3 x Step to Top of Plank
3 x Step Down and Step Up
3 x Drop Down and Step Up
3 x Drop Down and Snap Up

Warm Up Round
10 Lunges
10 Burpees


WOD Modifications
Reps – 40, 30, or 25 of each
Lunge – Air Squats, Hip Thrusts, or Over and Back Hops
Burpee – Up/Downs or Good Mornings


WOD Guidance
Rip the bandaid right off today! Let’s grind out those burpees and keep moving on the lunges


Question of the Day
The Office, Parks and Rec, Friends, Seinfeld, and The Simpsons. One stays and the rest cease to exist…what’cha got?


Box Brief-
Join us for the TILT Affiliate Quarantine Cup! Click HERE for more information!
Click HERE to Register!

Just a few days left to get as many squares on your Quarant-INGO board as you can!

Thursday 04.02.20

Stand tall, together!

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE

https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


“Yosemite”
AMRAP 20
20 DB Deadlift/Odd Object Deadlift
20 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
20 Goblet Squat/Odd Object Squat
20 Single Arm DB Push Press/Odd Object Push Press

General Warm Up-
:20 Jog in Place
:20 Butt Kickers
:20 High Knees

:30 Good Mornings

:30 Active Spiderman
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Arm Circles (:15 Forward/ :15 Backward)

:30 Hops over DB/Odd Object

:30 Inchworm + (Knee) Push Up
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Invisible Object Strict Press

Movement Specific Warm Up-
*Start with lighter weight if available*
:20 Invisible Object Alternating Deadlift (Imagine Dumbbell or O.O. between the feet and practice settling hips down into set-up position)
:20 Alternating Dumbbell Deadlifts or O.O. Deadlifts

:20 Jump and Land in ¼ Squat
5 ¼ Squats (per side, with DB on shoulder, or with O.O. in front rack position)
5 Hang Power Cleans (per side, or with O.O.)

3 Tempo Goblet/O.O. Squats (3 Seconds Down, 3 Seconds Hold, 3 Seconds Up)
5 Goblet/O.O. Squats

*Complete the following on each side unless using an object that requires both hands*
5 DB/OO Strict Press
5 Dip and Stand Fast
5 Push Press

Warm Up Round-
4 DB Deadlift/Odd Object Deadlift
4 Single Arm DB Hang Power Clean/Odd Object Hang Power Clean
4 Goblet Squat/Odd Object Squat
4 Single Arm DB Push Press/Odd Object Push Press


WOD Modifications-
Reps- 15/10
Deadlift- Limit Range of Motion (Lower weight to knee or mid-shin instead of floor), Good Mornings, Supermans
Hang Power Clean- Hops over DB or Odd Object
Goblet Squat- Air Squat, Wall Sit, Glute Bridges or Hip Thrusts
Push Press- Strict Press, Use 1 Weight in 2 Hands to decrease loading per side, Floor Press


WOD Guidance-
Longer, steady effort today. Choose a light/moderate weight on your object that allows you to complete each movement in 2-3 sets to conserve grip. You are ideally using one weight across all movements, so let your overhead movement be the limiting factor on weight choice! Move in your first 5 minutes of this workout how you’d like to be moving in the last 5 minutes of your workout!


Question of the Day-
What’s some GOOD news you’ve heard or received recently?
Click HERE for #somegoodnews

Wednesday 04.01.20

Kate!

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE


https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


 

“Exotic”
50-40-30-20-10
Push-ups
Sit-ups
DB/Odd Object Row (25-20-15-10-5 Strict Pull-up if available)

*Perform a 1 Min Plank after each round*



General Warm Up-
3 rounds-
:30 Mountain Climbers
:15 Arm Circles forward
:15 Arm Circles backward
:30 Inchworm to Spiderman Lunge (1 each leg, then repeat)
Movement Specific Warm Up-
Push Up:
5 Elevated Box/Table Push Ups
5 Knee Push Ups
5 Floor or Workout Style Push Ups
Sit-ups:
5 Slow controlled Sit- ups
5 Faster pace Sit- ups
DB/Odd Object Row:
5 Scap Retractions w/Dumbbell or Odd Object or on Pull up bar
5 Tempo Rows (3 sec up,3 sec hold, 3 sec dow) or 3 Strict Pull- ups
5 Full Rows or 5 Pull-ups
Plank:
:20 sec High Plank Hold w/alternating Shoulder Taps
:20 sec Low Plank Hold on forearms
:20 sec High Plank
Warm Up Round-
5 Push-ups
5 Sit-ups
5 Dumbbell/Odd Object Rows

:20 sec Plank Hold (High or Low)



WOD Modifications-
Reps- 40-30-20-10-5, 25-20-15-10-5
Push-ups- elevated to a box, from knees, floor press, overhead press
Sit-ups- Hollow Rocks, Hollow Hold (accumulate in seconds: 1:00, :50, :40, :30, :20), Standing Alternating High Knee March
Bent Over Row/ Strict Pull Up: Click HERE for a deeper dive into “Pulling Options” At Home!

Plank- :45 or :30 Sec, Hollow Hold, Tuck Hold, Alternating Bird Dog



WOD Guidance-

Break up push ups and rows into manageable sets and keep moving on sit ups. Take a quick break from plank hold if you need to.



Question of the Day-
If you had a pet Tiger, what would you name it?

Tuesday 03.31.20

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE


https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


Kelly
5 rounds of:
400m Run
30 Box Jumps @ 24/20
30 Wall Balls @ 20/14


Modifications
Running – 300m/200m/1 min out and back/100 High Knees + 50 Mountain Climbers

Box Jumps – Tuck Jumps/Jumps over Odd Object

Wall Balls – Medball Thruster/Single DB Thruster/PVC Thruster/Air Thruster/Air Squat

Rounds – 4 or 3

Reps – 20/15


General Warm Up

If you’re running today do this dynamic warmup – https://www.youtube.com/watch?v=VW42KKmjEZY

If you’re doing high knees + mountain climbers do this warmup:
:30 Jumping Jacks
:30 High Knees
:30 Plank
:30 Active Spiderman
:30 Slow Air Squats
Repeat this warm up three times

Movement Specific Warm Up
Box Jump/Tuck Jump:
:15 Low Hops or Alternating Box Step Ups
:15 Low Tuck Jumps
:15 Medium Tuck Jumps
:15 Full Tuck Jumps or Box Jumps

Wall Ball:
:15 Air Squats
:15 Air Thrusters (Thumbs on Shoulders and Finish with Strong Press
:15 Thrusters (Medball, DB, PVC, or Air)
:15 Full Movement (Wall Ball, Medball Thruster, DB Thruster, PVC Thruster, Air Thruster, or Air Squat)

Warm Up Round
200m Run/:30 out :30 back/50 High Knees + 25 Mountain Climbers
10 Box Jumps
10 Wall Balls


Question of the Day
Lays is putting you in charge of making their next flavor!
Whatcha got?

Monday 03.30.20

Sean!

GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE


https://zoom.us/j/2740893085

Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the first live class of the day.


 


“Tiger” Class
AMRAP 15

20 Dumbbell Swing or Kettlebell Swing
40 Double Unders
20 Burpees/ Up-Downs
40 Double Unders

“Tiger” Limited/No Equipment Edition
AMRAP 15

20 Odd Object Swing/Hip Thrust
40 Line Hops/ Toe Taps/ Jumping Jacks
20 Burpees/ Up-Downs
40 Line Hops/ Toe Taps/ Jumping Jacks


Modifications
Not going all the way to the ground? Try the Up Down for your burpee
Spend no longer than 30 seconds on your rope! Modify the numbers to get within the :30 second time domain
Swing to eye height if you cannot go overhead


General Warm Up
:30 Toe Taps or Jumping Jacks (slow)
:30 Good Mornings
:30 Up Downs
:30 Down Dog and Pedal Feet
:30 Bootstrapper
:30 Toe Taps or Jumping Jacks (faster)
:30 Good Mornings
:30 Up Downs

Movement Specific Warm Up
10 KB Deadlift
10 Hip Pop (swing to stomach height)
10 Swing to Eye Height
10 Workout style swings

:30 Single Unders
:30 Higher Jump Single Unders
:30 Double Tap Drill
:30 Double Unders

:30 Up Downs
:30 Step Down/Step Up Burpees
:30 Hop Down/Step Up Burpees
:30 Hop Down/Jump Up or WOD-Style Burpee

Warm Up Round
5 DB or KB Swing/ Odd Object Swing/ Hip Thrust
10 Double Unders/ line hops/ toe taps/ jumping jacks
5 Burpees
10 Double Unders/ line hops/ toe taps/ jumping jacks



Question of the Day

What is something you recently realized or understood that embarrassed you because you should have already known?

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