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?
Exotic: 50 – 40 – 30 – 20 – 10
Box Pushups
Sit-up
25# db row
24:32
QOD: Hello Kitty
Your QOD answer made me LOL!!
Exotic:34:25
Pushups moved to 20″ box after set of 50
Situp
70# wreck bag rows
QOD: Bagheera
Dang knew that wreck bag would come in handy! That really took this WOD to another level!
Exotic: 24 something?
Stacked plates for pushups, 53KB row.
QOD: Dog.
Spelled “Dawg”
28:59 35/30/25/20/15 Strict push ups, 25/20/15/10/5 5 Strict pull ups followed by banded, 40/30/30/20/10 Situps, 1 m plank
Rebecca did 40/30/20/10/5 Ring pushups, Ring Rows, Situps. 45 sec plank
QOD: Rebecca names it Fluffy. I’ll call the Tiger: Lily.
Rebecca completed in 17:56
Love these double posts— The dynamic duo!!!!
Awesome mods, both of you.
23 min with 53# kB for rows. Did the tabata challenge post WOD. Got 10. Really challenging after yesterday’s workout. My legs are smoked!
STRONG!!! Just wait for those quads on fire tomorrow!
Noon core and cardio class. First time doing that class. Those windshield wipers were no joke! Did those with a PVC.
BOOM- check that box off the Quarant-INGO board! Coach Kat has got some WILD core exercises– no joke is right!
Completed the 12pm core and cardio. I learned that windshield wipers despite their unassuming name will absolutely kick your ass. Enjoying these new and different options.
QOD: I would own a tiger because as Netflix has thought me only crazy people do that.
*Wouldn’t own a tiger
Exotic: 22:46 w/ 35# KB (alt every 5) single arm row, RX reps. Core and arms are definitely pumped after that.
QOTD: Ditto w/ Nicole’s answer.
THE PUMP IS REAL!!!!!!
SOOO unassuming. They sound so innocent. Love that you’re trying out the other classes too! Alllll the fitness. I also appreciate your QOD answer.
Exotic: Don’t know the time, didn’t have a clock going, took the 9am zoom class just focused on the sick pump 💪💪
QOD: Stripes
Epic tiger name, I think I named one of my stuffed animals this when I was 5.
Burn…😂😂
Actually took a rest day today BUT did go on two walks today which total about 2 miles.
QOD: Fluffy
Always forget to really time these workouts and going back to the laptop to check the clock. But did elevated pushups, situps and rows with #25 DBs.
QOD: Tony…..the Tiger
“Exotic”
50-40-30-20-10
Real Push-Ups
Real Sit-Ups
#20 Single Arm DB Rows (alternating every 5 reps)
1:00 unbroken plank after each round
Total time = 30:58
QOD: My favorite stuffed animal when I was little was Timmy the Tiger. He even saved my life once when my window Christmas candle fell onto my bed and burned a hole through him (instead of me). It wasn’t until my husband unpacked him from a box of my childhood things that anyone bothered telling me he was actually a stuffed lion.
This one was tough and replaced push ups with air squats. Completed it in just under 20 mins.
Exotic: 20ish. Cut the push ups in half!