Kate!
GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE
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 30-45 minutes after the first live class of the day.
“Exotic”
50-40-30-20-10
Push-ups
Sit-ups
DB/Odd Object Row (25-20-15-10-5 Strict Pull-up if available)
*Perform a 1 Min Plank after each round*
General Warm Up-
3 rounds-
:30 Mountain Climbers
:15 Arm Circles forward
:15 Arm Circles backward
:30 Inchworm to Spiderman Lunge (1 each leg, then repeat)
Movement Specific Warm Up-
Push Up:
5 Elevated Box/Table Push Ups
5 Knee Push Ups
5 Floor or Workout Style Push Ups
Sit-ups:
5 Slow controlled Sit- ups
5 Faster pace Sit- ups
DB/Odd Object Row:
5 Scap Retractions w/Dumbbell or Odd Object or on Pull up bar
5 Tempo Rows (3 sec up,3 sec hold, 3 sec dow) or 3 Strict Pull- ups
5 Full Rows or 5 Pull-ups
Plank:
:20 sec High Plank Hold w/alternating Shoulder Taps
:20 sec Low Plank Hold on forearms
:20 sec High Plank
Warm Up Round-
5 Push-ups
5 Sit-ups
5 Dumbbell/Odd Object Rows
:20 sec Plank Hold (High or Low)
WOD Modifications-
Reps- 40-30-20-10-5, 25-20-15-10-5
Push-ups- elevated to a box, from knees, floor press, overhead press
Sit-ups- Hollow Rocks, Hollow Hold (accumulate in seconds: 1:00, :50, :40, :30, :20), Standing Alternating High Knee March
Bent Over Row/ Strict Pull Up: Click HERE for a deeper dive into “Pulling Options” At Home!
Bent Over Row/ Strict Pull Up: Click HERE for a deeper dive into “Pulling Options” At Home!
Plank- :45 or :30 Sec, Hollow Hold, Tuck Hold, Alternating Bird Dog
WOD Guidance-
Break up push ups and rows into manageable sets and keep moving on sit ups. Take a quick break from plank hold if you need to.
Question of the Day-
If you had a pet Tiger, what would you name it?