Gillian!

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Poker
3 Rounds
800m Run
21 Power Cleans (155/105#)

WOD Guidance
Choose a distance that takes ~4:00 to complete
Moderate weight singles or small sets to chip away at power cleans today!
Let’s get after it.

Box Brief

POP UP KIDS CLASS @ TILT II SUDBURY- Wednesday 10/14 at 2:30-3:00pm and Sunday 10/18 at 12:30-1:00pm!
Click HERE for more information!

Blair!

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Crazy Eights
AMRAP 21
18 Sit-ups
15 Goblet Squats
12/9 Cals Row/Bike/Ski

WOD Guidance
Pace your effort for a longer time domain today!
Unbroken Goblet Squats
Spend ~:45 on the C2 machine of your choice… pick your poison!

Question of the Day
What must be on the menu for a brunch spot to be legit?

Box Brief
Place your TILT Sweatshirt Order HERE! You do not want to miss out on this order!!!
POP UP KIDS CLASS @ TILT II SUDBURY- Wednesday 10/14 at 2:30-3:00pm and Sunday 10/18 at 12:30-1:00pm!!! Click HERE for more information!

Drea!

Virtual Access: https://zoom.us/j/2740893085
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Go Fish
10-20-30-40-50
DB Hang Power Clean and Jerk (Switch Every 5)
5-10-15-20-25
Box Jumps Overs

WOD Guidance
Up Ladder today!
Switch every 5 Reps on your DB hang power cleans
Steady pace on your box jump overs

Question of the Day
What is the latest time you should nap in the day?

Box Brief
Place your TILT Sweatshirt Order HERE! You do not want to miss out on this order!!!

Alex!

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Dungeon
3 Rounds
400m Run
21 Deadlifts
42 Lunges

Warmup
Hinshaw Warmup

Deadlift Warmup
5 Pockets to Above the Knee
5 Midshin to Below the Knee
5 Deadlift
5 Light Deadlift
5 Workout Weight

Lunge Warmup
10 Step Forward Lunges
10 Step Back Lunges

Modifications
Distance, Row, Bike, Ski
Reps
Glute Bridge

Tabata Time

Question of the Day
What celelbrity couple would you choose to be your parents for a day?

Box Brief
Place your TILT Sweatshirt Order HERE! You do not want to miss out on this order!!!

Sarah!

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Pay Day
6 rounds of
25 Double Unders
10 Pushups
25 Double Unders
10 Thrusters

Warmup
3 Rounds
:30 Singles
5 Inchworm to Shoulder Tap
10 Air Squats

Double Under Warmup
:15 High Singles
:15 Double Tap
:20 Double Unders

Push Up Warmup
5 Scap Push Up
5 Knee/Box Push Up
5 Push Up

Thruster Warmup
5 Air Front Squat
5 Air Push Press
5 Air Thruster
5 Front Squat
5 Push Press
5 Thruster

Modifications
Singles, Jumping Jacks
Elevated, Knee Push Up
Front Squat

Tabata Time

Question of the Day
If you could only watch one movie for the rest of your life what movie would it be?

Box Brief
Place your TILT Sweatshirt Order HERE! You do not want to miss out on this order!!!

Sunday MOOD

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Sundae Fundae
AMRAP 15
12 DB Snatch
9 Sit-ups
6 DB Hang Power Clean and Jerk

Warmup
3 rounds of
:30 Toe Taps on DB
:30 Good Mornings
:30 Toe Taps on DB
:30 Arms Crossed Sit-ups
:30 Toe Taps on DB
:30 Air Deadlifts
:30 Toe Taps on DB
:30 Air Strict Press

DB Snatch Warmup
10 DB Deadlifts
10 DB Hip Pops
10 DB Push Press
10 DB Hang Snatch
10 DB Snatch

Sit-up Warmup
5 Butterfly
5 Feet Flat
5 Legs Flat

DB Hang Power Clean and Jerk Warmup
10 DB Hang Clean
10 DB Hang Clean and Jerk

Modifications
Hang Snatch, DB Deadlift
Hang Clean (No Overhead)

Tabata Time

Box Brief
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Abby!

Virtual Access: https://zoom.us/j/2740893085
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Chutes and Ladders
2 rounds of
600m Run
60 Medball Cleans
400m Run
40 Medball Box Step Ups
200m Run
20 Burpee Box Jumps

Warmup
400m Run
:30 Air Squats
300m Run
:30 Box Step Ups
200m Run
:30 Up Downs

Medball Clean Warmup
5 Medball Hang Clean
5 Medball Clean

Medball Box Step Up Warmp
10 Medball Box Step Ups (Low Box)
10 Medball Box Step Ups (Workout Height)

Burpee Box Jump Warmup
3 Up Down + Box Jump
3 Step Down Step Up + Box Jump
3 Drop Down Step Up + Box Jump

Modifications
Distance, Row, Bike,Ski
Bodyweight Step Up
Tuck Jump

Tabata Time

Box Brief
Place your TILT Sweatshirt Order HERE! You do not want to miss out on this order!!!

Fatima! TILT V September Member of the Month!

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Taboo
AMRAP 20
8 Calorie Row/Bike/Ski
4 V-Ups
2 Squat Cleans

Warmup
5 min Easy Spin
1 min Squat Hold
1 min Slow Squats
1 min Squats

Barbell Warmup
5 Good Mornings
5 Elbow Rotation
5 Strict Press
5 Deadlift
5 High Hang Power Clean
5 Front Squat

V-Up Warmup
:15 Hollow Hold
5 Situps
5 Tuck Crunch
6 Single Leg V-Up
5 V-Up

Squat Clean Warmup
3 reps from 1
3 reps from 2
3 reps from 3

Modifications
Tuck Crunch, Sit Up
Power Clean

Tabata Time

Question of the Day
What is the best pancake or waffle add-in?

Box Brief
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Smiles and Stretches

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Mancala
10-9-8-7-6-5-4-3-2-1
Push Press
Bent over Row
:30 Plank

Warmup
2 rounds of
:20 Mountain Climbers
:10 Rest
:20 Empty Barbell Strict Press
:10 Rest
:20 Mountain Climbers
:10 Rest
:20 Empty Barbell Good Morning
:10 Rest
:20 Mountain Climber
:10 Rest
:20 Empty Barbell Bent Over Row
:10 Rest

Push Press Warmup
5 Dip + Hold + Stand
5 Dip + Stand
5 Push Press
5 Rebounding Push Press

Bent Over Row Warmup
10 Light Row
10 Workout Weight Row

Plank Warmup
:15 Pushup Plank
:15 Elbow Plank

Modifications
Dumbbell Row

Tabata Time

Question of the Day
Do you lick or bite your ice cream?

Box Brief
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