Lax and Coach Casey!
GYM CLOSED
NO CLASSES OR OPEN GYM
ONE VIRTUAL CLASS TODAY AT 8 AM
https://zoom.us/j/2740893085
“King Tut”
10 Burpees
—
10 Burpees
25 Plank Shoulder Taps
—
10 Burpees
25 Plank Shoulder Taps
50 Lunges (total)
—
10 Burpees
25 Plank Shoulder Taps
50 Lunges
100 Sit Ups
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10 Burpees
25 Plank Shoulder Taps
50 Lunges
100 Sit Ups
150 Air Squats
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
: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
Specific Warm up/Movement Review:
4 Step back, step up burpees
4 step back, jump up burpees
4 jump back, jump up burpees
5 Lunges (right)
5 Lunges (left)
10 Alternating Lunges
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:
*Add weight vest if using one for WOD*
4 Burpees
4 Burpees
5 Shoulder Taps
6 Lunges
7 Sit Ups
8 Air Squats
WOD Modifications-
Reps of respective movements : 10/15/30/75/100
Burpees to plank or elevated item, if not going to ground
Shoulder taps can be a :25 static plank hold
Lunges can be forward, reverse or walking depending on athlete needs -or- alternating single leg glute bridge
Sit ups can be static hold tuck crunch for an accumulated :90
Sit ups can be static hold tuck crunch for an accumulated :90
Squats to target, or static hold against wall for accumulated 2:30
Question of the Day-
What’s one pair of sneakers/shoes you had growing up that you wish you had today?
HAPPY SATURDAY TILT SQUAD!!!!
Hope everyone is having a great start to your weekend— whether you jumped in on the virtual 8 AM class, you are going to do the workout on your own, or today is your rest day, I’m super proud of your hard work and effort!!
Today I watched the live class go down but when it came to workout time, I did
3 Rounds
5 minute stationary bike (like the oldest of old school stationary bikes)
50 Alternating step ups to the 2nd stair on the staircase
Really trying to take care of my back while I workout, and focusing on building my engine back up!! Felt great to sweat!
QOD- Bugs bunny sneakers
Nice work Casey! Loved working out with you!
Did the 8am class w/ bodyweight – 23:01 – 2nd half of each set of sit ups were brutal.
QOD – original bo Jackson Nike’s
30:12- 20# vest but 50 SU instead of 100. SU rounds were rough.
27:57 bodyweight. The sit ups were brutal overall. Had to break them up.
QOD: never really a shoe guy so no answer here….
24:26 bodyweight. Only had to break up sit ups after seeing Mike’s post. 40/20/20/20, and then 30/30/20/20. Might be hard standing up after sitting or lying down tomorrow. 😣
QOTD – 1994, freshman HS basketball, black and white spotted Reebok Pumps!!
27:20 bodyweight
Situps were no joke. Had to break up second set of them.