TILT CLOSED
THURSDAY VIRTUAL CLASS SCHEDULE: 7 AM Class, 9 AM Class, 11 AM Endurance, 12 PM Core and Cardio, 1 PM Bodybuilding, 4 PM Mobility, 5 PM Class
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“Day Tripper”
For time-
1000m Run/Row/Ski or 2000m Bike
50 Single Dumbbell Thrusters
30 Pull Ups or Rows
General Warm Up-
Easy 1 Mile/8 Minute Run, Row, Bike or Ski
then…
3 Rounds
1:00 Spiderman + Air Squat
:30 Air Row or PVC Row
Dumbbell Thruster Warm Up
5 Slow Squats
5 Air Squats
5 Air Front Squats
5 Air Push Press
5 AIr Thrusters
5 DB Front Squat
5 DB Push Press
5 DB Thrusters
Pull Up Warm Up
:15 Dead Hang
10 Scap Pull Up or DB Scap Retraction
5 Easy Ring Row or DB Row
5 Workout Style Pull Ups
WOD Modifications
Run- 800/600/400m
Row/Ski- 1000/800/600/400m
Bike- 2000/1600/1200/800m
3x 100 High Knees + 50 Mountain Climbers
Thruster- 30/25 Reps
DB Front Squat, DB Push Press, Air Thruster
Pull Ups- 20/15 Reps
Bent Over Rows
Tabata Time
Question of the Day
What is the ELITE summer smell?
Day Tripper (1k row, 60# KB, strict ring pullups)- 17:32. Most of the time was in the pull-ups. Tired to keep rest at a min but only managing 2-3 per set.
QOD: Tough choices. 2 & 4
Day Tripper – 10:11 Rx (1000m row, 50# DB, Red Band)
Pull Ups were the slow down. Sets of 5 until 15 then 2-3 for the rest.
QOD – I’m between 1, 2 and 5.
Body Building and Tabata today
QOD: tough choice between #2 and #8
10:07
Row, 25# db thrusters, banded strict pullups
QOD: 4!
Day Tripper – 6:45 – Row (goal was to stay under 1:50), 50# DB for thrusters and row.
Tempo Front Squat (:05 down, :01 at bottom) 4 every 2 minutes x 8 rounds – 145-175
QOD – 4 & 2
Managed today’s recorded mobility. Love them. Nice addition. I just never would be able to force myself. Appreciate it!
Ok. So maybe now will do WOD.
6:32 – 1000m row/35# DB Front Squats/Rows
No idea the time, but I did it! 🙂
1000 m run/20# DB thrusters/rows
QOD: 8 & 2
Rest day for me.
QOD: 5 & 8
Day Tripper – 7:39, run, 35# thrusters, and double 35# bent over row.
Needed those couple days off after 24 Heroes
QOTD – Tough question, but I have to go with #2. #1 was close.