TILT CLOSED
WEDNESDAY VIRTUAL CLASS SCHEDULE 7 AM Class, 9 AM Class, 10:30 AM Kids Fitness, 12 PM Core and Cardio, 1 PM HIIT/Sculpt, 4 PM Mobility, 5 PM Class, 6PM Zumba
https://zoom.us/j/2740893085
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“Chains”
AMRAP 10
Single Arm Devils Press
Rest 5 minutes
AMRAP 5
Burpees Over Dumbbell
General Warm Up
2 Rounds
:30 Toe Taps
:30 Good Mornings
:30 Toe Taps
:30 Plank
:30 Toe Tap
:30 Seated Air Strict Press
Movement Specific Warm Up
Single Arm Devils Press
2 Step Down and Step Up Burpees
2 Drop Down and Step Up Burpees
2 Drop Down and Snap Up Burpees
10 Alternating Deadlifts
10 Alternating Hip Pop
10 Push Press (5/5)
10 Alternating Hang Snatch
2 Burpees + Deadlift
2 Burpees + Hip Pop
2 Single Arm Devils Press
WOD Modifications
Single Arm Devils Press- DB Weight, Up Down+ DB Snatch, Burpee+Power Clean, Burpee/Up Down + Toe Touch Jump
Burpee Over DB- Elevated Surface Burpee, Up Down Over DB, Jumps Over DB
Tabata Time
Question of the Day
Ketchup only, mustard only, or ketchup and mustard on your hot dog? Which do you choose?
Active Life RX Performance Care Segment
“Performance Care Segments are meant to be recovery work with the added value of neurological input. You are going to get better at using your body all while helping your body to recover. It’s a beautiful thing. The most important thing to remember about a PCS is that the goal is QUALITY, this is supposed to be done with intent, slowly. Keep your breathing rate under 5 per 20 seconds at all times, and enjoy the ride. Be present in the moment.”
20 Min for quality
Nasal Breathing only
8 Leg Abducted Rocking/side
10m 1-arm Waiter Carry/side
12 Alt. Push-up Shoulder Taps
10 Alt. Bird Dog Tucks
20 Seconds Downward dog
QOD- ALLLLL THE KETCHUP AND MUSTARD!!!! THE MORE THE MERRIER!
WL Wed
Snatch work:
6 sets – Hip Snatch + Hang Snatch + Overhead Squat @ 95#
Clean & Jerk work:
6 sets – Clean deadlift + Below Knee Hang Clean + Front Squat + Clean + Split Jerk @ 135#
QOD: Ketchup AND mustard!!
Chains – a) 92 w/ 50#. 3 rep improvement over my score when i did this wod last week! b) a very slow and sweatfilled 65
QOD – Ketchup & Relish
83 @ 50# then 80
QOD: mustard only
Did yesterday’s workout Blackbird today
1: row
2: up downs
3: single unders
4: situps
QOD: Mustard only
Chains: 80 for the first EMOM with a 20#db; 45 burpees for second EMOM. Followed up with 3.25 mile walk.
QOD: Ketchup all day!
Did Tuesday’s workout today
and Zumba
and Mobility
QOD: ewwww hot dogs 🙂
Bypassed the burpees and restarted my squat program. Plus, I can’t do Devil’s press.
Hatch squat program restarted.
Then a 4x500m row with 1 min rest. Goal was to stay at 1:54-1:55/500m for all rounds.
QoD: Ketchup
Did core and cardio plus bodybuilding from yesterday. I love ketchup. Don’t like hot dogs. So I would choose ketchup and a bun. 😉
Mobility
Hiit/sculpt
Still sore from Monday
Ketchup and mustard, but only if relish is not available. Otherwise it’s relish and mustard No ketchup. Great, now I want a hot dog.
Chains: 74 w/ 20# db; 50 burpees; tabata.
QOD: mustard only (horseradish mustard preferred)…unless relish is on the table – then mustard AND relish. Or if I’m at Costco…relish & raw onion!
Mobility
HIIT/Sculpt
QOD: ketchup and mustard (relish too 😉)
I actually did tuesdays workout on wed am. It was great. Thank god for recordings. Was long bit James pulled me through it… counting it down.