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.
“Grand Teton”
AMRAP 20
10 Pull-ups
20 V-Ups
30 Air Squats
Warm Up
General Warm Up:
2 Rounds
:30 Jogging in place
:30 Scap Push Ups
:30 Squat to Hamstring Stretch
:30 Duck Walk
2 Rounds
:30 Handcuff Drill
:30 Sit Ups
:30 Spiderman stretch
:30 Good Morning
Movement Specific:
Pull Up
5 Hanging Scap Retraction/7 Scap Retraction w/ object
7 Kip Swing/7 Good Morning w/ object/7 Ring Row
5 Jumping Pull Ups/Rows w/ 2sec Pause at Top
5 Reps of workout movement
V-Up
:20 Hollow Hold
:20 Tuck Crunch
:20 Alternating Leg V-Up or Full V-Up
8 Reps of Workout Movement
Squat
:30 Glute Bridge
:30 Slow Air Squat w/ Pause in Bottom
:30 Normal w/ Pause at Top
10 Reps of workout movement
Warm Up Round
3 Pull Ups/Rows
6 V-Ups
9 Air Squats
WOD Modifications-
Alternative Rep Scheme:
8/16/24
5/10/15
Pull Up-
Ring Row
DB/Odd Object/Banded Bent Over Row
V-Ups-
Alternating Leg V-Ups
V-Ups To Knees
Tuck Crunch
:20-:30 Hollow Hold
Squats-
Glute Bridges
Step Ups
:30-1:00 Wall Sit
WOD Guidance–
Longer effort today! Break up pull ups and v-ups early on. Steady on the squats. Let’s get after it!
Tabata Time!
Question of the Day-
Choose your Quarantine House (no tradesies!)
Box Brief-
To keep track of your points for the Affiliate Quarantine Cup click HERE!
8am Zoom – Denali – 7 plus 8 PU’s.
Tabata after – goal was to get 25 unbroken DU each time in preparation for Monday’s wod.
WOD – #4 strictly because of Dave Chappelle.
Dave Chappelle lived in my building when I was living in NYC!
10 – trx ring rows
20 – sit-ups
30 air squats
+ weight vest – 6+14
Due to lack of self control, discipline and ab structure I now officially know why it’s called monkey butt.
Tabata
House 5: 100% on board with Kristen – Due to Ramsey
8 am zoom class then Tabata right after
10 pullups
20 situps
30 air squats
8 rounds + 10 reps
QOD: House #6
2 mile run. 8 am class! 5 Workouts this week plus the tabatas this week. Feels good! Watch out summah quarantine does a body good 😉
Banded Pull-ups
10x + 52
8am class, 8 rounds or so… I’d have to go back to the garage to check. Followed by tabata (SU/wall sits)
QOD: Tough one. House #1, House #2, House #3 are out because, well… A Jenner/Kardashian, Miley Cyrus and Yeezy in that order. I’d argue that House #3 should be wiped off the face of the Earth because of Kanye.
House #6 has potential. I mean… laughs with Ellen, music with Beyonce and Britney (not my favorites but better than the Biebs…), workouts with Thor and who doesn’t love Herimione.
That leaves us with House #4 and House #5. House #4 has strength with Dave Chappelle and Tina Fey but..
I have to go with House #5. I mean…winner all around here:
– music with Jenny from the Hood and Post Malone (really my music but OK)
– Workouts with Lebron
– Bonus, Gordon Ramsay is also a fitness freak and a world class chef so workouts and eating would be on point!
– And COME ON!! Who would not want to be trapped in a house with Jennifer Aniston…..
Took a rest day yesterday! Today finished “Denali” w/ 8 rounds+ 42 reps(15 resistance band lat pull down instead of pull ups) and then did yesterday’s and today’s Tabata challenges!
2+ mile run plus double tabata. Feels great to be outside!!
QOD: Close tie between House 1 and 6. I’m pretty sure Will Ferrell and I would be best friends if we got to hang out….
9 + 4. Got to do band assisted pull-ups today. Then cashed out with the tabata.
10’rounds In! Pretty happy with that 👍
8 rounds + 10 Pull ups (banded). Didn’t do Tabata today. Happy Saturday !!!
10 rds + 15 (10 SA Row, 20 tuck crunch, 30 squats)
35# DB for SA Row
QOTD – #4
Worked on Oly lifts today.
Snatch: Slow snatch pull + snatch
3×2 @ 75% (95#)
2×2 @ 80% (100#)
2 @ 83% (105#)
2 @ 86% (110#)
Clean & Jerk: Power clean + Hang Power Clean + Power Jerk
5 sets x 1+1+1 @ 74% (125#)
Front Squat: Work up to heavy set of 2 (200#) then drop 10% and do 2×1 (180#)
QOD: House 5
Denali- 5 Rounds + 19 of 5 strict ring pullup, 20 v-ups, 30 air squats
Into Tabata – 13 DU’s / :20
Rowing-
Alt moderate / fast- 9:58
250-250-200-200-150-150-100-100-150-150-200-200-250-250
Cool down – 1400m
Total- 4000 for weekly challenge
QOD- Tough call btwn 4 & 5. 5, it’s all about Lebron
8 rounds + 21 (#25)
10 DB Rows
20 Tuck-Ups
30 Air Squats
House #6!
WOD: 8 + 2 with a green band for pull ups and sit ups instead of V-Ups.
QOD: house #5 so I can eat meals made by Gordon Ramsey
6 + 30
Did tuck crunches instead of v-ups but they slowed me waaay down. After all the core this week I had to break it up into sets of 7-7-6. But still happy I stuck with it.
Followed class with the tabata.
Took the 8AM class today with some awesome athletes!! Did not count rounds– but I got sweaty! Then did Tabata.
QOD- House 5 for the same reason as Kristen, also to hear Gordon call people idiot sandwiches.
Did Tabata and the wod on my own. Didn’t count as it was supposed to be my rest day, but those V-ups kill me! 😳 House 6 for Chris Hemsworth and Ellen. Also, Britney would be good entertainment.
Crush Death Valley from Thursday today. Made it through the round of 24 w a 35lb dumbbell.
QOD: House 3. Give me all the pop music.
Ran a 5K and did some upper body work today instead of the WOD 🙁
BUT posting on here for a point 🙃
QOD: I’d pick house 3… and I’d convince David Blaine to make Taylor Swift and Kanye West disappear. Then I’d sit, have tea and chit chat with Oprah for days. 👍🏼
9+17
And tabata
And Fridays mobility 🙂
QOD: I would stay with any of them if we were in one of their houses! They are all so big I doubt I would even see them