Tracy!
Virtual Access: https://zoom.us/j/2740893085
Click HERE to access our Vimeo
The Chief
5 Rounds
AMRAP 3
3 Power Cleans
6 Push-ups
9 Air Squats
Rest 1 Min
Warmup
3 rounds of:
:30 Good Mornings
:30 Plank
:30 Air Squats
Power Clean Warmup
5 Deadlifts
5 Hang Power Clean
5 1/4 Squats
5 Elbow Rotations
Position 1 x 3 Clean
Position 2 x 3 Clean
Position 3 x 3 Clean
Push-up Warmup
5 Scap Push-ups
5 Knee Push-ups
5 Push-ups
Air Squat Warmup
5 Pausing Squats
5 Slow Squats
5 Squats
Modifications
Weight, Hang Clean
Reps, Elevated or Knee Push Up
Lunge, Glute Bridge
Tabata Time
Question of the Day
Oreo or M&M McFlurry?
Box Brief
CLICK HERE to support Coach James and sign up for the JWB III Memorial Virtual 5K Run!
Click here to view TILT Pre-Class COVID-19 Questionnaire
AUGUST ACCOUNTABILITY CHALLENGE HAS BEGUN! And it’s FREE!
Click HERE for more information about how to join!
FREE Week Trial for both In-Person or Virtual classes for any friends or family looking to start up with TILT!
WOD: Loved the Chief. Did this with 2x35lb dbs with the 7 am Zoom crowd + tabata.
Round 1: 4 rounds
Round 2: 4 rounds
Round 3: 5 rounds
Round 4: 5 rounds
Round 5: 6 rounds
QOD: OREO OREO OREO
WOD: did it! Even got to sleep in and do the 9:30 today
QOD: Oreo fo sho!
The Chief – 5/5/5/5/6+3. Went light at 75# for my right elbow. Knock on wood, 3 hrs after working out, no stiffness. Pushups unbroken throughout.
QOTD – Oreos, but fast food soft serve is gross.
The Chief: 323 reps @ 115#
4+1/4/3+7/3+7/3+2
Push ups were good till the third round. Had to break them up, 3+3 and last round ended up being 3+2+1.
Snatch work before:
Halting snatch deadlift + squat snatch
6 sets x 1+1 @ 115#
QOD: Oreo!
The Chief: RX with cleans at 65#. Rounds 1-4: 4 rounds. Round 5: 3+9.
QOD: M&Ms
The Chief: 55# bb on power cleans and knee pushups
Round 1: 4+9
Round 2: 4+9
Round 3: 4+14
Round 4: 5
Round 5: 5+3
100 sit ups after WOD
QOD: Oreo
Did Chief with 1 min rests followed by tabata with no rest at all feel like Superwoman
Chief w/115# BB- 4,4,3+3,3+6, 3+5
QOD: M&M
Mobility zoom at 4 and rest day.
QOD – Oreo
The chief off the recording in the evening with Hiren. ~4 rounds per round. 50# bb, pushups from knees. Plus the crazy Tabata!!
Chief with 85# cleans. Push-ups “Casey” style (thanks Diane for sharing her banded tip!). Got 3 full rounds every round and into the cleans and push-ups before the rest…. Followed up with a 20 min ride on the Peloton, 10 min cool down ride and 10 min of arms with 3#, which I need to buy some 1#’s, because 10 min is hard!!!! 😀
QOD: If I were to ever eat a blizzard, M&M.
“Casey” style push ups for the WIN!!!
The chief w/ 2 20# dbs. 4-4-4-4-5rds; followed by Tabata attempt
The Chief – 45# BB – 3 rounds + 3 PC every round. Substituted glute bridges for air squats. Guess I was consistent!
QOD – Team M&M